AMRAPMetconBenchmark24:00
Battleground 24
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
24:00
AMRAP in 24 Minutes:
24 calAssault Air Bike
24Thruster
↳ 95/65 lbs (43/29 kg)
24Bar-Facing Burpee
24Knees-to-Elbows
Coaching Tips
Strategy
- 1Pace yourself on the Assault Bike, aiming for a steady output over 24 calories. This will set a sustainable rhythm for the rest of the WOD.
- 2Keep the Thrusters unbroken if possible by tightening your core and maintaining an efficient overhead position. Split the 24 reps into manageable sets if fatigue sets in.
- 3Focus on quick transitions between movements, especially going from Burpees to Knees-to-Elbows, as they can be taxing on the cardiovascular system.
- 4On Bar-Facing Burpees, find a consistent jumping pattern to reduce energy expenditure. Avoid flailing and control your descent to maintain rhythm.
- 5For Knees-to-Elbows, engage your core and pull with your lats to help bring your knees up efficiently.
Safety Considerations
Technical Focus
Ensure proper breathing and core activation during all movements.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rowing (or similar ergometer) - 2 min(Keep a moderate pace to elevate the heart rate.)
Mobility Work:
- 10 Shoulder Dislocates - 2 min(Use a resistance band or a PVC pipe.)
- 30 sec each side Hip Flexor Stretch - 2 min(Kneel on one knee and push forward gently.)
- 10 Front Squat Stretch - 2 min(Hold a barbell or PVC pipe at shoulder height and perform a squat.)
Activation Drills:
2 rounds- 5 Thruster (Empty Barbell) - 1 min(Focus on form and explosive movement.)
- 5 Knees-to-Elbows (slow reps) - 1 min(Control the movement, don’t rush.)
- 5 Burpee Variety (step-back) - 1 min(Perform a modified Burpee with a step-back instead of a jump.)
Scaling Options
Intermediate
Reduce weight and modify movements to maintain intensity.
- 1
thruster
Reduce the barbell weight.
Weight: 75/55 lbs (34/25 kg)
- 2
bar facing burpee
Perform standard Burpees.
- 3
knees to elbows
Knees to chest on the pull-up bar.
Scaled
Greatly reduce weights and intensity to allow for completion.
- 1
thruster
Use an empty barbell or light dumbbells.
Weight: 45/35 lbs (20/16 kg)
- 2
bar facing burpee
Perform a step-back Burpee.
- 3
knees to elbows
Knees to chest or hanging knee raises.