AMRAPMetconBenchmark30:00
Assault Journey
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
30:00
AMRAP in 30 minutes:
10Front Squat
↳ 135/95 lbs (61/43 kg)
10Bench Press
↳ 205/135 lbs (93/61 kg)
10Pull-Up
10GHD Extension
20 calAssault Air Bike
Coaching Tips
Strategy
- 1Pace yourself throughout the AMRAP; don’t go all out in the beginning.
- 2For Front Squats and Bench Presses, focus on maintaining a consistent tempo and avoid bouncing the weights.
- 3Try to keep Pull-Ups unbroken; if needed, reduce your range of motion slightly to maintain continuity.
- 4Use small sets with quick rests for GHD Extensions; consider transitioning without resting too long at the bottom.
- 5Break the Assault Air Bike calories into manageable chunks, such as 5 calories at a time.
Safety Considerations
Technical Focus
Maintain a neutral spine during all movements.
Recommended Warm-Up
General Warm-Up:
- 1 min easy Assault Air Bike
Mobility:
- Hip Flexor Stretch - 30 seconds each side
- 10-15 Shoulder Dislocates (Band or PVC)
- GHD Hip Extension Stretch - 30 seconds
Activation:
2 rounds- 5-10 Front Squats (Empty Bar)
- 5-10 Push-Ups
- 3-5 Pull-Ups (assisted if necessary)
Scaling Options
Intermediate
Reduce weights appropriately and allow for modified movements.
- 1
front squat
Reduce weight by ~20%
Weight: 110/75 lbs (50/34 kg)
- 2
bench press
Reduce weight by ~20%
Weight: 165/100 lbs (75/45 kg)
- 3
pull up
Banded Pull-Ups
- 4
ghd extension
Standard GHD Extensions
Scaled
Optimize for beginners with significant weight reductions and simpler movements.
- 1
front squat
Reduce weight by ~40%
Weight: 80/45 lbs (36/20 kg)
- 2
bench press
Reduce weight by ~40%
Weight: 95/45 lbs (43/20 kg)
- 3
pull up
Ring Rows or Assisted Pull-Ups
- 4
ghd extension
GHD Extensions with feet on the ground (or perform back extensions)