AMRAPMetconBenchmark20:00
Assault Finisher
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 minutes:
5Squat Cleans
↳ 135/95 lbs (61/43 kg)
10Bent Over Rows
↳ 135/95 lbs (61/43 kg)
15Push-Ups
20 calAssault Air Bike
Coaching Tips
Strategy
- 1Maintain a steady pace on the bike to avoid fatigue on subsequent strength movements.
- 2Focus on proper form for squats and rows to maximize efficiency and minimize risk of injury.
- 3Break push-ups into sets if necessary to maintain speed and form throughout the workout.
- 4Consider using a mix of singles and doubles for squat cleans if heavier lifting leads to form degradation.
- 5Use the first minute to establish a comfortable rhythm and optimize transitions between movements.
Safety Considerations
Technical Focus
Ensure proper squat clean form to prevent back strain and avoid poor push-up mechanics.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Bike - 2 min
Mobility Work:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - 10
- 10 each side Thoracic Spine Rotations - 10
Activation Round:
2 rounds- 5 Squat Cleans (PVC or Training Bar)(Focus on form)
- 5 Bent Over Rows (Light Dumbbells)(Engage your back)
- 5-10 Push-Ups (Knees if necessary)(Maintain a straight line from head to knees or toes.)
Scaling Options
Intermediate
Reduce weight and possibly modify push-up style.
- 1
squat cleans
Maintain squat clean mechanics.
Weight: 110/70 lbs (50/32 kg)
- 2
bent over rows
Maintain back alignment.
Weight: 110/70 lbs (50/32 kg)
- 3
push ups
Knee Push-Ups if needed.
- 4
assault air bike
Maintain intensity for calories.
Scaled
Further reduce weights and reps for beginners.
- 1
squat cleans
Focus on squat mechanics.
Weight: 80/50 lbs (36/23 kg)
- 2
bent over rows
Use lighter resistance.
Weight: 80/50 lbs (36/23 kg)
- 3
push ups
Incline Push-Ups or Knee Push-Ups.
- 4
assault air bike
Reduce calorie count to 10.