AMRAPMetconBenchmark21:00
Laura
Monostructural
Gymnastics
Weightlifting
Partner
Workout Details
AMRAP
21:00
AMRAP (with a Partner) in 21 minutes:
30 calRow
20Burpee Over Rower
10Power Clean
↳ 155/105 lbs (70/48 kg)
Coaching Tips
Strategy
- 1Start with a moderate pace on the row to avoid early fatigue; aim for consistent calorie output.
- 2Keep burpees quick; utilize the flow of the rower to maintain momentum during transitions.
- 3For power cleans, focus on maintaining form over speed; break them into sets of 5 if needed to avoid burnout early in the workout.
- 4Communicate with your partner during transitions to maintain a steady pace and minimize downtime.
- 5Use the rest time while your partner is working to set up and strategize your next round.
Safety Considerations
Technical Focus
Ensure proper back position during power cleans to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 500m Row(Easy pace.)
Mobility Work:
- 5 Shoulder Stretch - 30 sec(Focus on shoulders and arms.)
- 5 Hip Opener - 30 sec each leg(Target legs and hip flexors.)
- 5 Wrist Stretch - 30 sec(Prepare wrists for barbell work.)
Activation:
2 rounds- 5 Power Clean (light)(Focus on form.)
- 5 Burpees(Get the heart rate up.)
Scaling Options
Intermediate
Reduce weights by approximately 20% and use modified burpee variations if needed.
- 1
power clean
Reduce weight to 125 lbs for males and 85 lbs for females.
Weight: 125/85 lbs (57/39 kg)
- 2
burpee over rower
Perform standard burpees instead of over the rower.
- 3
row
Same calorie target.
Scaled
Reduce weights by approximately 40% and simplify the workout.
- 1
power clean
Reduce weight to 95 lbs for males and 65 lbs for females.
Weight: 95/65 lbs (43/30 kg)
- 2
burpee over rower
Perform burpees without jumping over the rower.
- 3
row
Row for 20 calories instead of 30.
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