AMRAPMetconBenchmark26:00
Bullfrog 811GS
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
26:00
AMRAP in 26 minutes:
10Box Jump
5Deadlift
↳ 225/155 lbs (102/70 kg)
16Ball Slam
↳ 40/30 lbs (18/14 kg)
Cash Out:
811 mFarmer's Carry
↳ 116/77 lbs (53/35 kg)
Cash out exercise
Coaching Tips
Strategy
- 1Pace yourself through the AMRAP; it's better to keep a steady rhythm than to go all out at the start.
- 2For Box Jumps, focus on landing softly and using your legs to control the descent; this will help preserve energy.
- 3On Deadlifts, maintain a flat back and engage your core to prevent injury. Consider breaking reps into smaller sets if fatigue sets in.
- 4For Ball Slams, keep a tight grip on the ball and engage your core during the slam to maximize power and efficiency.
- 5Consider breaking the Farmer's Carry into segments to manage grip strength if needed.
Safety Considerations
Technical Focus
Ensure proper landing technique on Box Jumps to prevent knee injuries.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Rowing - 2 min(Row at a moderate pace.)
Mobility Work:
- 10 Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - 30 sec
- 10 Hamstring Stretch - 30 sec
Activation:
3 rounds- 3-5 Box Jumps (low height)(Focus on technique.)
- 5 Deadlifts (empty barbell)(Focus on form.)
- 5 Ball Slams with light ball(Focus on explosive motion.)
Scaling Options
Intermediate
Reduce weight and/or modify movements to maintain intensity without compromising form.
- 1
box jumps
Lower Box Height
- 2
deadlifts
Weight: 180/125 lbs (81.65/56.7 kg)
- 3
ball slams
Weight: 30/20 lbs (13.6/9.1 kg)
- 4
farmers carry
Weight: 93/60 lbs (42.2/27.2 kg)
Scaled
Modify weight and movements to suit beginner levels while keeping intensity.
- 1
box jumps
Box Step-Ups
- 2
deadlifts
Dumbbell Deadlifts
Weight: 90/65 lbs (40.8/29.5 kg)
- 3
ball slams
Weight: 20/15 lbs (9.1/6.8 kg)
- 4
farmers carry
Weight: 56/35 lbs (25.4/15.9 kg)