Ben Bergeron
Workout Details
Three AMRAPs in 20 minutes:
AMRAP in 4 minutes:
↳ 95/65 lbs (43/29 kg)
1 round = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
Rest 4 minutes
AMRAP in 4 minutes:
↳ 135/95 lbs (61/43 kg)
1 round = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
Rest 4 minutes
AMRAP in 4 minutes:
↳ 155/105 lbs (70/48 kg)
1 round = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
*Each round of "DT" is comprised of: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
Note: Each round of "DT": 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
Coaching Tips
Strategy
- 1Pace yourself in each 4-minute AMRAP to allow for maximum output on the rowing machine.
- 2Break up the 'DT' rounds into manageable chunks if needed (e.g., 6-3-3 for deadlifts) to avoid premature fatigue.
- 3Focus on maintaining a steady rhythm on the rower; it's better to keep a consistent pace than to go all out at the start.
- 4Use the rest periods effectively to hydrate, catch your breath, and mentally prepare for the next AMRAP.
- 5Ensure that you know the performance standards for each movement to avoid any form breakdown as you fatigue.
Safety Considerations
Technical Focus
Maintain a neutral spine during deadlifts and ensure proper overhead path for push jerks.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Start at a light pace to get the body warm.)
Mobility Work:
- Hamstring Stretch - 1 min(Focus on hamstrings and glutes.)
- Shoulder Stretch - 1 min(Open up the shoulders and chest.)
- Hip Flexor Stretch - 1 min(Loosen the hip flexors for better deadlifts.)
Activation Sets:
2 rounds- 5 Deadlift(Begin with light weight to warm up the movement.)
- 5 Push Jerk(Focus on proper form and mechanics.)
Scaling Options
Intermediate
Reduce weight for 'DT' movements by approximately 20%.
- 1
rounds of dt
Weight: 75/55 lbs (34/25 kg)
Scaled
Reduce weight for 'DT' movements by approximately 40% and modify movements.
- 1
rounds of dt
Banded Pull-ups or Ring Rows instead of Pull-Ups.
Weight: 55/35 lbs (25/16 kg)