AMRAPMetconBenchmark20:00
Dead Leg
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes:
15 calAssault Air Bike
10Thruster
↳ 95/65 lbs (43/29 kg)
5Box Jump
30/24 inches
Coaching Tips
Strategy
- 1Pace yourself on the Assault Air Bike; try to maintain a steady effort rather than going all out.
- 2For Thrusters, focus on form—keep a tight midline and ensure your elbows are up to support the bar.
- 3Consider breaking up the 10 thrusters into smaller sets (e.g., 5-5) if feeling fatigued to maintain form.
- 4Keep the box jumps quick and efficient; try to land softly to reduce impact and transition quickly to the next movement.
- 5Remember to breathe throughout each movement; focus on exhaling during effort phases.
Safety Considerations
Technical Focus
Ensure proper depth in thrusters and landing mechanics on box jumps.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Air Bike - 2 min easy(Maintain a steady pace.)
Mobility Work:
- 10 each leg Hip Flexor Stretch(Hold each stretch for about 30 seconds.)
- 10 Shoulder Dislocates(Use a resistance band or PVC pipe.)
- 10 Ankle Mobility Drills(Work on flexing and extending the ankle.)
Movement Prep:
2 rounds- 5 Light Thrusters
- 5 Box Step-ups(Use the same height as the box jump.)
- 10 Air Squats(Focus on depth and proper movement pattern.)
Scaling Options
Intermediate
Decrease weight and adjust movements for intensity.
- 1
assault air bike
Maintain same movement.
- 2
thruster
Reduce barbell weight for thrusters.
Weight: 75/55 lbs (34/25 kg)
- 3
box jump
Reduce height of the box.
Scaled
Significant adjustments on weights and alternative movements as needed.
- 1
assault air bike
Maintain same movement.
- 2
thruster
Use a lighter barbell for thrusters.
Weight: 45/35 lbs (20/16 kg)
- 3
box jump
Replace with box step-ups.