AMRAPMetconBenchmark21:00
Assault Road Block
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
21:00
AMRAP in 21 Minutes:
3Thruster
↳ 135/95 lbs (61/43 kg)
6Bar Over Burpees
9Pull-Up
12Hand Release Push-Up
15 calAssault Air Bike
Coaching Tips
Strategy
- 1Pace yourself in the first few rounds to maintain a consistent output throughout the 21 minutes.
- 2Consider breaking the thrusters into 2 sets (2 + 1) if you're nearing fatigue, and try to keep the barbell unbroken if you're feeling strong.
- 3For the bar over burpees, focus on minimizing transition time and maintaining a steady rhythm.
- 4Stay efficient on the pull-ups; if you find yourself fatigued, switch to a controlled pace or consider modifying to banded pull-ups.
- 5For the hand release push-ups, keep your elbows close to your body to protect your shoulders and ensure full range of motion without compromising form.
- 6Utilize the Assault Bike effectively by setting a steady pace, ideally focusing on short bursts of higher power output, especially with 5 calories remaining.
Safety Considerations
Technical Focus
Maintain proper core engagement to prevent lower back strain during thrusters.
Recommended Warm-Up
General Warm-Up:
- Air Bike - 2 min easy(Focus on a light pace to increase heart rate.)
Mobility Work:
- Hip Flexor Stretch - 1 min each leg(Warm up hips for thrusters.)
- Shoulder Dislocates with Band - 2 min(Warm up shoulders for push-ups and pull-ups.)
Activation Sets:
2 rounds- 5 Thrusters with PVC Pipe(Focus on technique.)
- 5 Push-Ups(Maintain tight core throughout.)
- 3 Pull-Ups(Activate lats before the workout.)
Scaling Options
Intermediate
Reduce weights and modify movements.
- 1
thrusters
Weight: 110/75 lbs (50/34 kg)
- 2
bar over burpees
- 3
pull up
Banded Pull-Ups
- 4
hand release push up
Knees on the ground
- 5
assault air bike
Scaled
Reduce weights and simplify movements.
- 1
thrusters
Weight: 80/55 lbs (36/25 kg)
- 2
bar over burpees
- 3
pull up
Ring Rows
- 4
hand release push up
Incline Push-Ups
- 5
assault air bike