AMRAPMetconBenchmark20:00
Doce
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
20:00
AMRAP 0:00-4:00:
27 calRow
21Power Clean
↳ 135/95 lbs (61/43 kg)
15Burpee Box Jump-Over
24/20 in box
4 minRest
AMRAP 8:00-12:00:
27 calRow
21Power Clean
↳ 115/80 lbs (52/36 kg)
15Burpee Box Jump-Over
24/20 in box
4 minRest
AMRAP 16:00-20:00:
27 calRow
21Power Clean
↳ 95/65 lbs (43/29 kg)
15Burpee Box Jump-Over
24/20 in box
Coaching Tips
Strategy
- 1Pace the rowing to avoid fatigue early on; remember it's an AMRAP.
- 2For Power Cleans, consider breaking the sets into smaller chunks (e.g., 10-11) to maintain form as weights get lighter.
- 3Stay efficient on the Burpee Box Jump-Overs by landing softly and using a step down if fatigue sets in.
- 4Utilize the rest periods effectively to recover your breath and prepare for the next round.
- 5Watch your form on the Box Jump-Overs to prevent any missteps as you transition between movements.
Safety Considerations
Technical Focus
Maintaining proper back position during Power Cleans to prevent strain.
Recommended Warm-Up
General Warm-Up:
- 500m Row - 2 min(Light pace to warm-up.)
Mobility:
- 10 Squat Stretch - 30 sec(Focus on hips and ankles.)
- 10 Shoulder Pass-Throughs - 30 sec(Use a stretchy band or broomstick.)
- 10 Hip Flexor Stretch - 30 sec(Hold each side for proper flexibility.)
Activation:
2 rounds- 5-8 Power Clean (empty barbell) - 30 sec(Practice the form before loading up.)
- 5-10 Burpees - 1 min(Focus on a controlled, efficient motion.)
Scaling Options
Intermediate
Reduce weights and efforts for sets moderately.
- 1
power clean
Reduce Power Clean weight by ~20%.
Weight: 115/80 lbs (52.2/36.3 kg)
- 2
burpee box jump over
Standard Burpee with Box Step-Overs.
Scaled
Reduce the intensity and complexity for each movement.
- 1
power clean
Reduce Power Clean weight by ~40%.
Weight: 95/65 lbs (43.1/29.5 kg)
- 2
burpee box jump over
Replace with Burpee with step back/step up for Box.