AMRAPMetconBenchmark25:00
Joe Lusk
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
25:00
AMRAP in 25 Minutes:
1Muscle-Up
21Double-Under
5Snatch
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Pace yourself on Double-Unders; if fatigued, switch to single-unders.
- 2Focus on strong but controlled pull during Muscle-Ups; ensure technique is prioritized over speed.
- 3Break up Snatches into smaller sets if necessary to maintain form (e.g., 3-2).
- 4Utilize quick transitions between movements to maximize output during the AMRAP.
- 5Stay relaxed and focus on breathing during Double-Unders to maintain rhythm.
Safety Considerations
Technical Focus
Monitor the transition and timing during Muscle-Ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rowing - 2 min(Maintain a steady pace.)
Mobility Work:
- 5-10 Shoulder Dislocates(Use a band or broomstick.)
- 30 sec each side Hip Flexor Stretch(Focus on opening the hips.)
- 30 sec each side Wrist Mobility(Prepare wrists for overhead movements.)
Activation:
2 rounds- 5-8 Pull-Up Progressions(Use bands if necessary.)
- 5 Light Snatch with PVC Pipe(Focus on technique and full range of motion.)
- 30 sec Single-Under Skips(Build rhythm before Double-Unders.)
Scaling Options
Intermediate
Reduce weight and modify movements for experience.
- 1
muscle up
Pull-ups + Dips
- 2
double under
Single-Unders
- 3
snatch
Reduce weight by ~20%.
Weight: 108/76 lbs (49/34 kg)
Scaled
Significantly reduce weight and make modifications.
- 1
muscle up
Banded Pull-ups + Ring Dips
- 2
double under
Single-Unders or no rope.
- 3
snatch
Reduce weight by ~40%.
Weight: 81/57 lbs (37/26 kg)