AMRAPMetconBenchmark20:00
Ricky
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 minutes:
10Pull-Up
5Dumbbell Deadlift
↳ 75/55 lbs (34/25 kg)
8Push-Press
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the AMRAP; avoid going too fast at the start.
- 2Break Pull-Ups into manageable sets if needed, aiming for 5-5 or 6-4 to mitigate fatigue.
- 3Keep Dumbbell Deadlifts unbroken if possible; focus on form to prevent back strain.
- 4For Push-Presses, ensure a solid grip and use your legs to drive the weight overhead efficiently.
- 5Micro-rest between movements if necessary but keep transitions quick.
Safety Considerations
Technical Focus
Watch for kipping in Pull-Ups; ensure strict movement for safety.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min easy
Mobility:
- 10 each arm Shoulder Stretch
- 10 each side Hip Flexor Stretch
- 10 each side Hamstring Stretch
Activation:
2 rounds- 5-8 Pull-Up (Dead Hang)(Focus on grip strength.)
- 5-8 Dumbbell Deadlift (light weight)(Ensure proper hinge form.)
- 5-8 Push-Press (light weight)(Focus on leg drive and smooth transfer.)
Scaling Options
Intermediate
Reduce weights slightly and ensure good movement patterns.
- 1
dumbbell deadlift
Weight: 60/40 lbs (/ kg)
- 2
push press
Weight: 95/65 lbs (/ kg)
- 3
pull up
Banded Pull-Ups.
Scaled
Significantly reduce weights and modify movements for accessibility.
- 1
dumbbell deadlift
Weight: 45/30 lbs (/ kg)
- 2
push press
Weight: 65/45 lbs (/ kg)
- 3
pull up
Ring Rows.