AMRAPMetconBenchmark30:00
Assault Downhill
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
30:00
AMRAP in 30 Minutes:
30 calAssault Air Bike
24Ground-to-Overheads
↳ 45/25 lbs (20/11 kg)
18Knees-to-Elbows
12Bench Press
↳ 185/115 lbs (84/52 kg)
6Pull-Up
Coaching Tips
Strategy
- 1Pace yourself on the Assault Air Bike to maintain energy for the next movements.
- 2Try to break up the Ground-to-Overheads into manageable sets, such as sets of 5 or 6 to avoid fatigue.
- 3Focus on a smooth transition between Knees-to-Elbows and the next movement; try to avoid unnecessary pausing.
- 4Perform Bench Presses with a steady tempo; consider smaller weights on the bar if form breaks down.
- 5For Pull-Ups, ensure full extension at the bottom and chin above the bar at the top.
Safety Considerations
Technical Focus
Ensure strict form on pulls and presses to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Air Bike Easy Pace - 2 min
Mobility:
- 10-15 Shoulder Dislocates(Use a broomstick or band.)
- 30 sec each side Hip Flexor Stretch
- 30 sec each side Wrist Stretches
Activation:
2 rounds- 30 sec Air Bike Moderate Pace - 30 sec
- 5-10 Ground-to-Overhead with Light Weight(Lightweight or PVC.)
- 3-5 Pull-Ups (or Ring Rows)(Focus on form.)
Scaling Options
Intermediate
Reduce weight on the barbell movements and scale pull-ups as needed.
- 1
ground to overheads
Use lighter barbell for Ground-to-Overheads.
Weight: 35/20 lbs (15.9/9.1 kg)
- 2
bench press
Reduce weight on Bench Press.
Weight: 135/75 lbs (61.2/34 kg)
- 3
pull ups
Perform Banded Pull-Ups.
Scaled
Further reduce weights and modify pull-ups to ensure safety and form.
- 1
ground to overheads
Use a PVC pipe or light barbell.
Weight: 25/15 lbs (11.3/6.8 kg)
- 2
bench press
Use a lighter weight on Bench Press.
Weight: 95/45 lbs (43.1/20.4 kg)
- 3
pull ups
Perform Ring Rows or Jumping Pull-Ups.