AMRAPMetconBenchmark20:00
American Dream
Ascending Ladder
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes:
Ascending Ladder of:
Power Clean
↳ 200/140 lbs (91/64 kg)
Muscle-Up
Coaching Tips
Strategy
- 1Start with a steady pace to gauge your endurance; don't go all out immediately.
- 2Focus on maintaining form, especially as scales increase; prioritize quality movement over speed.
- 3For muscle-ups, aim for unbroken sets to maintain rhythm, consider resting in a hang if needed.
- 4Keep track of your rounds to maintain motivation; clear visual markers can help.
- 5During power cleans, utilize the hips to generate momentum while keeping the bar close to your body.
Safety Considerations
Technical Focus
Ensure proper pulling technique on the Power Clean to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Row or Bike - 2-3 min(Keep your effort light to warm up the entire body.)
Scaling Options
Intermediate
Reduce weight for power cleans and consider banded muscle-ups or progressions.
- 1
power clean
Weight: 160/100 lbs (72/45 kg)
- 2
muscle up
Banded Muscle-Ups or Jumping Muscle-Ups
Scaled
Further reduce weight for power cleans and scale to ring rows or jumping pulls.
- 1
power clean
Weight: 120/80 lbs (54/36 kg)
- 2
muscle up
Ring Rows + Dips combination