AMRAPMetconBenchmark20:00
Assault Bulldozer
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes:
20 calAssault Air Bike
15Wall Ball Shots
↳ 20/14 lbs (9/6 kg)
10Sumo Deadlift High Pulls
↳ 95/65 lbs (43/29 kg)
5Push-Up
Coaching Tips
Strategy
- 1Pace yourself on the Assault Air Bike; aim for a steady output rather than sprinting through the calories.
- 2For Wall Ball Shots, focus on consistent form and find a rhythm to make the set feel manageable; consider breaking into sets of 5 if fatigue sets in.
- 3When performing Sumo Deadlift High Pulls, ensure the weight is moved in a smooth path to reduce energy expenditure; controlling the descent is key to higher reps.
- 4Keep Push-Ups unbroken if possible; maintain an engaged core and avoid sagging hips to protect your spine during the set.
Safety Considerations
Technical Focus
Maintain proper posture during Sumo Deadlift High Pulls to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min Assault Bike (easy pace) - 2 min(Light pace to get heart rate up.)
Mobility Work:
- Forward Hip Flexor Stretch - 30 sec per side
- Shoulder Dislocates with PVC - 1 min(Use a light PVC or band.)
- Hamstring Stretch - 30 sec per side
Activation Exercises:
2 rounds- 3 3 Wall Ball Shots (light load)(Focus on form.)
- 5 5 Sumo Deadlift High Pulls (light load)(Use ~50% of WOD weight.)
- 5 5 Push-Ups(Engage core and maintain form.)
Scaling Options
Intermediate
Reduce weights and reps slightly
- 1
assault air bikes
Maintain standard calorie count.
- 2
wall ball shots
Use lighter ball.
Weight: 15/10 lbs (6.8/4.5 kg)
- 3
sumo deadlift high pulls
Use lighter weight.
Weight: 75/55 lbs (34/25 kg)
- 4
push ups
Elevate hands or perform on knees if needed.
Scaled
Greatly decrease weights and modify
- 1
assault air bikes
Maintain standard calorie count.
- 2
wall ball shots
Use very light ball.
Weight: 10/6 lbs (4.5/2.7 kg)
- 3
sumo deadlift high pulls
Use very light weight.
Weight: 45/35 lbs (20/16 kg)
- 4
push ups
Perform bench push-ups.