AMRAPMetconBenchmark07:00
Optimus Prime
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
07:00
AMRAP 7 Minutes:
Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
Every minute on the minute:
5Deadlift
↳ 225/155 lbs (102/70 kg)
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace during the wall ball shots to avoid muscle fatigue.
- 2For the every minute on the minute (EMOM) component, ensure you have enough time left to perform the deadlifts without rushing.
- 3Break your wall ball sets into manageable sets if you are finding fatigue setting in after the first few rounds.
- 4During the deadlifts, concentrate on engaging your lats and keeping the bar close to your body to ensure efficient movement.
- 5Use the rest interval in the EMOM to prepare mentally for the next round and minimize transitions.
Safety Considerations
Technical Focus
Ensure proper form during deadlifts to avoid lower back injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min(Row at an easy pace, gradually increasing effort.)
Mobility Work:
- 30 sec each side Hip Flexor Stretch - 1 min(Stretch hip flexors to prepare for squats.)
- 10 reps Shoulder Pass Throughs - 1 min(Use a band or PVC pipe to warm up shoulders.)
- 10 reps PVC Overhead Squat - 1 min(Focus on form and mobility.)
Activation Drills:
2 rounds- 5-10 Wall Ball Shots(Light wall balls to prepare for the movement.)
- 5-10 Deadlifts (light weight)(Use a lighter load to focus on form.)
Scaling Options
Intermediate
Reduce weights by ~20% and modify movements as needed.
- 1
wall ball shot
Maintain wall ball shots, reduce weight.
Weight: 16/10 lbs (/ kg)
- 2
deadlift
Reduce weight for deadlifts.
Weight: 180/125 lbs (/ kg)
Scaled
Reduce weights by ~40% and modify movements for accessibility.
- 1
wall ball shot
Wall Ball Shots using lighter balls.
Weight: 12/8 lbs (/ kg)
- 2
deadlift
Reduce to lighter deadlifts.
Weight: 135/85 lbs (/ kg)