AMRAPMetconBenchmark22:00
Ache
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
22:00
AMRAP in 22 minutes:
20Power Clean
↳ 95/65 lbs (43/29 kg)
40Toes-to-Bar
60 calAir Bike
80Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
10/9 ft target
100Double-Under
Coaching Tips
Strategy
- 1Pace yourself during the Air Bike to maintain stamina for following movements.
- 2Break up Power Cleans into manageable sets to avoid fatigue early on.
- 3Focus on maintaining a steady rhythm for Double-Unders; consider performing singles if necessary to stay efficient.
- 4Protect your grip on Toes-to-Bar by engaging your lats; consider strict variations if needed to maintain form.
- 5Use a consistent throwing motion for Wall Ball Shots to maximize efficiency and reduce fatigue.
Safety Considerations
Technical Focus
Ensure proper form during Power Cleans to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Air Bike - 3 min
Mobility:
- 10 Cat-Cow Stretch(Focus on the range of motion for the back.)
- 5 each side Hip Flexor Stretch(Prepare for squats and lunges.)
- 10 Shoulder Dislocates with PVC Pipe(Warm up shoulders for cleans and wall balls.)
Activation:
3 rounds- 5 Power Clean (lightweight)(Focus on form, not speed.)
- 5 Kipping Toes-to-Bar (temporary variation)(Practice the rhythm and engage the core.)
- 10 Wall Ball Shot (lightweight)(Focus on target height.)
Scaling Options
Intermediate
Reduce weights for Power Cleans and Wall Balls by approximately 20%.
- 1
power clean
Weight: 75/50 lbs (34/23 kg)
- 2
wall ball shot
Weight: 16/10 lbs (7/4.5 kg)
Scaled
Reduce weights by approximately 40% and modify movements as needed.
- 1
power clean
Weight: 55/40 lbs (25/18 kg)
- 2
toes to bar
Banded Toes-to-Bar or Knee Raises
- 3
wall ball shot
Weight: 12/8 lbs (5.5/3.5 kg)