AMRAPMetconBenchmark10:00
DG
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
10:00
AMRAP in 10 minutes:
8Toes-to-Bars
8Dumbbell Thrusters
↳ 35/25 lbs (16/11 kg)
12Dumbbell Walking Lunges
↳ 35/25 lbs (16/11 kg)
Coaching Tips
Strategy
- 1Stay consistent with your pacing; avoid going too fast in the beginning to maintain energy for the entire 10 minutes.
- 2For the Toes-to-Bars, focus on controlled movements; avoid swinging to maximize core engagement.
- 3Keep your Dumbbell Thrusters unbroken if possible, but if fatigue sets in, consider breaking into 2-4 sets.
- 4During Dumbbell Walking Lunges, maintain proper posture and take a moment to stabilize before stepping back for the next lunge.
- 5Use quick transitions between movements to maximize your work time and minimize rest.
Safety Considerations
Technical Focus
Ensure proper core engagement during Toes-to-Bars to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min(Easy pace to warm up shoulders and legs.)
Mobility Work:
- 10 Shoulder Dislocates(Using a band or PVC pipe.)
- 5 per side Hip Flexor Stretch
- 5 per side Ankle Mobility Drills(Focus on improving range of motion.)
Activation:
3 rounds- 5-10 Kipping Swings(Focus on kipping mechanics for Toes-to-Bars.)
- 5-8 Light Dumbbell Thrusters(Use lighter weights to warm-up the movement.)
- 6-8 (total) Walking Lunges(Use bodyweight or light dumbbells.)
Scaling Options
Intermediate
Reduce weight for Dumbbell movements by about 20%.
- 1
toes to bars
Knees to Chest
- 2
dumbbell thrusters
Weight: 28/20 lbs (12.7/9.1 kg)
- 3
dumbbell walking lunges
Weight: 28/20 lbs (12.7/9.1 kg)
Scaled
Reduce weight for Dumbbell movements by about 40%.
- 1
toes to bars
Knees to Chest
- 2
dumbbell thrusters
Weight: 21/15 lbs (9.5/6.8 kg)
- 3
dumbbell walking lunges
Weight: 21/15 lbs (9.5/6.8 kg)