AMRAPMetconBenchmark15:00
Otis
Weightlifting
Solo
Workout Details
AMRAP
15:00
AMRAP in 15 Minutes:
Back Squat
Shoulder Press
Deadlift
Start with 1 rep each. Increase each by 1 rep per round.
Coaching Tips
Strategy
- 1Start with conservative weights for the lifts to ensure form remains solid throughout the AMRAP.
- 2Focus on pacing, as this WOD will get progressively more challenging with the increasing reps.
- 3Consider breaking the sets into smaller, manageable chunks (e.g., if feeling fatigued, do 3-5 reps followed by a short rest).
- 4Ensure warm-up sets are performed before starting the WOD, especially with heavy weights
- 5Transitions between movements should be quick to maximize total reps within the time cap.
Safety Considerations
Technical Focus
Watch for core stability and back position during all lifts to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 30 Bodyweight Squats
- 20 Shoulder Taps(Promoting shoulder stability.)
- 10 Hip Circles(Both directions.)
Mobility Work:
- 10 Ankle Stretch - 30 sec per side(Focus on getting depth.)
- 10 Shoulder Stretch - 30 sec per side(Ensure full range of motion.)
- 10 Hip Flexor Stretch - 30 sec per side(To open up the hips.)
Activation Sets:
2 rounds- 5 Back Squat (20-30% of bodyweight)
- 5 Shoulder Press (20-30% of bodyweight)
- 5 Deadlift (20-30% of bodyweight)
Scaling Options
Intermediate
Reduce weights by 20% from the RX weights.
- 1
back squat
Weight: 180/120 lbs (82/54 kg)
- 2
shoulder press
Weight: 90/60 lbs (41/27 kg)
- 3
deadlift
Weight: 180/120 lbs (82/54 kg)
Scaled
Reduce weights by 40% from the RX weights and adjust reps.
- 1
back squat
Weight: 120/80 lbs (54/36 kg)
- 2
shoulder press
Weight: 60/40 lbs (27/18 kg)
- 3
deadlift
Weight: 120/80 lbs (54/36 kg)