AMRAPMetconBenchmark34:00
Gren’s
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
34:00
AMRAP in 34 Minutes:
13Thruster
↳ 90/65 lbs (41/29 kg)
23Deadlift
↳ 90/65 lbs (41/29 kg)
9Pull-Up
17Push-Up
Penalty:
1Burpee
For every break in that round
Wear a Weight Vest (20/14 lbs)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Break up the Thrusters into sets of 7-6 if needed to maintain form and keep the heart rate manageable.
- 2Maintain a steady pace on Deadlifts, aiming to keep them unbroken if possible, but break as needed to ensure proper form.
- 3Craft a strategy for your Pull-Ups; consider breaking into groups of 5-4 to avoid excessive fatigue and ensure quality reps.
- 4Focus on efficient transitions between movements to minimize wasted time; practice moving seamlessly from one exercise to the next.
- 5Keep track of your breaks; the penalty of Burpees can add extra time to your overall score, so learn to push through fatigue.
Safety Considerations
Technical Focus
Watch for rounded backs during Deadlifts and Thrusters, and ensure proper pulling technique on Pull-Ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Rowing or Light Jogging - 2 min(Aim for a moderate pace to raise heart rate.)
Mobility:
- 30 sec per side Hip Flexor Stretch(Focus on loosening hips.)
- 10 Shoulder Pass-Throughs(Use a band or PVC pipe to enhance shoulder mobility.)
- 10 Cat-Cow Stretches(Engage the spine and warm up the shoulders.)
Activation:
2 rounds- 10 Thruster with Empty Barbell(Focus on form and explosive movement.)
- 10 Deadlifts with Empty Barbell(Maintain proper back position.)
- 5-10 Pull-Ups or Bent Over Rows with Light Dumbbells(Focus on engaging the lats.)
- 5-10 Push-Ups(Ensure full range of motion.)
Scaling Options
Intermediate
Reduces weights and modifies Pull-Ups.
- 1
thruster
Weight: 70/50 lbs (31.75/22.68 kg)
- 2
deadlift
Weight: 70/50 lbs (31.75/22.68 kg)
- 3
pull up
Banded Pull-Ups or Ring Rows
- 4
push up
Knee Push-Ups or Elevated Push-Ups
- 5
burpee
Scaled
Reduces weights further and modifies Pull-Ups and Push-Ups.
- 1
thruster
Weight: 50/35 lbs (22.68/15.88 kg)
- 2
deadlift
Weight: 50/35 lbs (22.68/15.88 kg)
- 3
pull up
Jumping Pull-Ups or Ring Rows
- 4
push up
Incline Push-Ups
- 5
burpee