AMRAPMetconBenchmark20:00
Rankel
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 minutes:
6Deadlift
↳ 225/155 lbs (102/70 kg)
7Burpee Pull-Up
10Kettlebell Swing
↳ 72/54 lbs (33/24 kg)
200 mRun
Coaching Tips
Strategy
- 1Break deadlifts into smaller sets (3 reps) if needed to maintain form.
- 2Use a quick transition from the kettlebell swings to the run to maintain heart rate.
- 3Plan to pace burpee pull-ups; they can be exhausting, so monitor your breathing.
- 4Aim to complete the run at a steady pace but don't go all out to save energy for the rest of the WOD.
- 5Keep the kettlebell close to your body during swings; focus on using your hips.
Safety Considerations
Technical Focus
Watch for rounded back during deadlifts and burpees.
Recommended Warm-Up
General Warm-Up:
- Jog or Sprint - 2 min(Focus on warming up the leg muscles.)
Mobility Work:
- Hamstring Stretch - 1 min(Hold for 30 seconds on each side.)
- 10 Shoulder Dislocates(Use a band or PVC.)
- Hip Flexor Stretch - 1 min(Hold for 30 seconds on each side.)
Activation Set:
2 rounds- 5 Deadlift (empty bar)(Focus on proper form.)
- 5 Kettlebell Swing (light weight)(Ensure proper hip hinge.)
- 3 Burpee(Move smoothly and efficiently.)
Scaling Options
Intermediate
Reduce weights for Deadlift and Kettlebell Swings.
- 1
deadlift
Weight: 185/125 lbs (84/57 kg)
- 2
burpee pull up
- 3
kettlebell swing
Weight: 62/44 lbs (28/20 kg)
Scaled
Lower all weights and simplify movements.
- 1
deadlift
Weight: 135/95 lbs (61/43 kg)
- 2
burpee pull up
Burpee with Jumping Pull-up
- 3
kettlebell swing
Weight: 53/35 lbs (24/16 kg)