AMRAPMetconBenchmark20:00
Buriak
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes:
5Squat Clean
↳ 155/135 lbs (70/61 kg)
10Burpees Over the Bar
15Pull-Up
200 mRun
Coaching Tips
Strategy
- 1Pace yourself through the squat cleans; consider cycling through them efficiently to avoid fatigue.
- 2Perform burpees quickly while maintaining form, focusing on jumping over the bar.
- 3On pull-ups, break them into smaller sets (like 5-5-5) to maintain consistency and reduce fatigue.
- 4During the run, keep a steady effort and use it to recover your breathing for the next round.
- 5Stay mentally aware of your time and numbers completed to gauge if you need to speed up or maintain your current pace.
Safety Considerations
Technical Focus
Ensure proper clean form to prevent back strain and maintain integrity during burpees.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Easy pace to warm up.)
Mobility Warm-Up:
- Hip Flexor Stretch - 30 sec each side(Open up the hip flexors.)
- 10-15 Shoulder Dislocates(Use a band or a stick.)
- 10 each direction Ankle Circles(Loosen up the ankle joints.)
Activation Sets:
3 rounds- 5 Squat Cleans with Light Weight(Focus on form.)
- 5 Burpees(Ensure explosive jump over the bar.)
- 5 Pull-Ups (or Ring Rows)(Engage your lats properly.)
Scaling Options
Intermediate
Reduce weights and adjust movements for intensity.
- 1
squat cleans
Squat Cleans with lighter weights
Weight: 125/95 lbs (56/43 kg)
- 2
pull ups
Banded Pull-Ups
- 3
burpees over the bar
Standard burpees without the bar jump
- 4
runs
Run shorter distance or substitute with row.
Scaled
Significantly reduce weights and provide easier alternatives.
- 1
squat cleans
Squat Cleans with minimal weight
Weight: 95/65 lbs (43/29 kg)
- 2
pull ups
Ring Rows
- 3
burpees over the bar
Standard burpees without the bar jump
- 4
runs
Walk instead of run or row instead.