AMRAPMetconBenchmark
DG
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
AMRAP 10 Minutes:
8Toes-to-Bar
8Dumbbell Thruster
↳ 35/25 lbs (16/11 kg)
12Dumbbell Walking Lunge
↳ 35/25 lbs (16/11 kg)
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace throughout the AMRAP; don’t start too fast.
- 2Consider breaking the Dumbbell Thrusters into two sets of 4 if you feel fatigued to maintain form.
- 3If you struggle with Toes-to-Bar, switch to Knee Raises for a modified range of motion.
- 4Keep your core engaged during the Dumbbell Walking Lunges to help with balance and maintain a straight posture on the knees.
- 5Utilize a fast transition between movements to maximize repetitions in the time frame.
Safety Considerations
Technical Focus
Ensure full hip extension at the top of Toes-to-Bar to avoid kipping and lower back strain.
Recommended Warm-Up
General Warm-Up: Cardio
- 2 min easy Row - 2 min(Aim for a moderate pace to get the heart rate up.)
Mobility: Focus on Hips and Shoulders
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates with PVC - 30 sec(Use a broomstick or light bar.)
- 5 each side Dynamic Lunge Stretch - 30 sec
Activation: Prep for Movements
2 rounds- 5 Thruster with Empty Dumbbells - 30 sec(Focus on form over speed.)
- 6 each leg Walking Lunge with Dumbbells (lightweight) - 30 sec
- 5-8 Hanging Knee Raises - 30 sec(Engage core throughout the movement.)
Scaling Options
Intermediate
Reduce weight and rep scheme slightly for a manageable challenge.
- 1
dumbbell thruster
Keep the same movement but decrease the load.
Weight: 28/20 lbs (/ kg)
- 2
dumbbell walking lunge
Decrease the load on lunges.
Weight: 28/20 lbs (/ kg)
- 3
toes to bar
Replace with Hanging Knee Raises.
Scaled
Further reduce load and complexity for accessibility.
- 1
dumbbell thruster
Reduce weight significantly.
Weight: 21/15 lbs (/ kg)
- 2
dumbbell walking lunge
Use no weights or lower weight.
Weight: 21/15 lbs (/ kg)
- 3
toes to bar
Use Knee Raises or standing leg raises.