AMRAPMetconBenchmark07:00
Powell
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
07:00
AMRAP in 7 Minutes:
8Burpee
18Thruster
↳ 45/35 lbs (20/16 kg)
Coaching Tips
Strategy
- 1Start with a strong pace on the first round to establish a rhythm.
- 2Aim to keep the Burpees unbroken if possible for optimal time.
- 3For the Thrusters, break them into smaller sets (e.g., sets of 6) if needed to maintain form throughout the WOD.
- 4Focus on explosive power when standing up from the Thruster to maintain speed.
- 5Use a tight core during the Burpee to stabilize throughout the movement.
Safety Considerations
Technical Focus
Monitor landing mechanics during the Burpee to prevent knee injuries.
Recommended Warm-Up
General Warm-Up: 2-3 min
- 3 min at a light pace Row or Bike - 3 min(Choose a machine that matches the style of the WOD.)
Mobility: 2-3 min
- 30 sec per leg Hip Flexor Stretch - 30 sec(Stretch hip flexors to improve Thruster depth.)
- 10-12 reps Shoulder Dislocates - null(Use a band or a stick.)
- 30 sec per ankle Ankle Mobility - 30 sec(Improve squat position for Thrusters.)
Activation: 3-4 min
2 rounds- 10-15 Air Squat - null(Focus on depth and form.)
- 5-10 Push-up - null(Engage the core during the push-up.)
- 3-5 Burpee - null(Practice smooth transitions for efficiency.)
Scaling Options
Intermediate
Reduce Thruster weight and/or number of reps.
- 1
thruster
18 Thrusters (35/25 lbs)
Weight: 35/25 lbs (15.88/11.34 kg)
- 2
burpee
8 Burpees
Scaled
Decrease Thruster weight and Burpee reps
- 1
thruster
10 Thrusters (25/15 lbs)
Weight: 25/15 lbs (11.34/6.8 kg)
- 2
burpee
8 Burpees
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