AMRAPMetconBenchmark25:00
Havana
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
25:00
AMRAP in 25 Minutes:
150Double-Under
50Push-Up
15Power Clean
↳ 185/125 lbs (84/57 kg)
Coaching Tips
Strategy
- 1Break the Double-Unders into manageable sets. For instance, consider sets of 30 for less fatigue.
- 2Keep a consistent pace on Push-Ups; maintain form to avoid muscular failure—try to complete sets of 5-10 with brief rests.
- 3For Power Cleans, focus on technique; prioritize form over speed, especially as fatigue sets in.
- 4Micro-rests during Push-Ups can help maintain quality form and prevent burnout.
- 5Transition efficiently between movements; practice smooth changes to maximize work time.
Safety Considerations
Technical Focus
Focus on maintaining a flat back during the Power Clean.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jump Rope - 2 min(Focus on light bouncing.)
Mobility:
- 5 per side Shoulder Stretch - 1 min(Open up shoulders for Push-Ups.)
- 5 per side Hamstring Stretch - 1 min(Prepare for Power Cleans.)
- 5 per side Wrist Stretch - 1 min(Loosen up for Push-Ups.)
Activation:
2 rounds- 10 Air Squat(Prepare legs for the Power Cleans.)
- 5 Push-Up(Focus on full range of motion.)
- 5 Power Clean (Empty Bar)(Emphasize technique.)
Scaling Options
Intermediate
Reduced weight and reps
- 1
double under
Single-Under
- 2
push up
Knee Push-Ups
- 3
power clean
Reduce Power Clean weight
Weight: 148/100 lbs (67/45 kg)
Scaled
Further reductions for accessibility
- 1
double under
Single-Under or Jumping Jacks
- 2
push up
Incline Push-Ups (hands elevated)
- 3
power clean
Reduce weight significantly for Power Cleans
Weight: 111/75 lbs (50/34 kg)