AMRAPMetconBenchmark12:00
Rahoi
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
12:00
AMRAP in 12 Minutes:
12Box Jump
24/20 in
6Thruster
↳ 95/65 lbs (43/29 kg)
6Bar Facing Burpee
Coaching Tips
Strategy
- 1Focus on consistent pacing to avoid burnout towards the end of the AMRAP.
- 2Consider breaking up the thrusters into smaller sets (e.g., 3 and 3) for better form.
- 3Maximize efficiency on burpees by minimizing time spent on the ground and quick transitions.
- 4Keep box jumps smooth and controlled—consider stepping down if fatigue sets in to maintain consistent movement.
- 5Use a push-press technique for thrusters if the squat component becomes tiring.
Safety Considerations
Technical Focus
Ensure proper landing mechanics on box jumps to prevent ankle injuries.
Recommended Warm-Up
General Warm-Up: 2-3 minutes
- 2 min easy Row - 2 min easy(Easy pace to warm up body.)
Mobility: 2-3 minutes
- 30 sec each leg Hip Flexor Stretch - 30 sec(Targeting hip flexors for box jumps.)
- 10 Shoulder Dislocates - 30 sec(Improve shoulder mobility for thrusters.)
- 30 sec each leg Hamstring Stretch - 30 sec(Prepare hamstrings for explosive movements.)
Activation: 3-4 minutes
2 rounds- 5 each leg Box Step-ups(Lightly engage legs for box jumps.)
- 5 Empty Barbell Thrusters(Warm up the thruster movement without weight.)
- 5 Burpees(Settle into the rhythm of burpees, focus on form.)
Scaling Options
Intermediate
Reduce weight and adjust movements for comfort and safety.
- 1
box jump
Lower box height to 20/16 in
- 2
thruster
Weight: 75/55 lbs (34/25 kg)
- 3
bar facing burpee
Perform regular burpees (not bar facing).
Scaled
Significantly reduce weights and substitute movements as needed.
- 1
box jump
Box Step-ups instead of box jumps.
- 2
thruster
Use dumbbells or kettlebells if needed.
Weight: 45/35 lbs (20/16 kg)
- 3
bar facing burpee
Perform regular burpees.
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