AMRAPMetconBenchmark20:00
Doce
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
20:00
AMRAP 0:00-4:00:
27 calRow
21Power Clean
↳ 135/95 lbs (61/43 kg)
15Burpee Box Jump-Over
24/20 inch box
Rest 4 minutes
AMRAP 8:00-12:00:
27 calRow
21Power Clean
↳ 115/80 lbs (52/36 kg)
15Burpee Box Jump-Over
24/20 inch box
Rest 4 minutes
AMRAP 16:00-20:00:
27 calRow
21Power Clean
↳ 95/65 lbs (43/29 kg)
15Burpee Box Jump-Over
24/20 inch box
Coaching Tips
Strategy
- 1Keep a steady pace during the Row to avoid burnout; focus on breathing.
- 2Break the Power Cleans into manageable sets if 21 feels overwhelming, such as 10-11.
- 3Try to keep the Burpee Box Jump-Overs unbroken for efficiency.
- 4Use the rest periods to hydrate and prepare mentally for the next AMRAP.
- 5Consider your capabilities with the weight of the barbell, don’t hesitate to scale if necessary.
Safety Considerations
Technical Focus
Ensure proper hip hinge and back position during Power Cleans to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Easy Row - 2 min(Maintain a light pace to prepare for the workout.)
Mobility Work:
- Hip Flexor Stretch - 1 min each leg(Focus on stretching the hip flexors for better squatting and jumping.)
- 10-15 Shoulder Dislocates with Band(Prepare the shoulders for the cleans and burpees.)
Activation Sets:
2 rounds- 5 Power Clean (lightweight)(Use a lighter barbell to activate the movement pattern.)
- 5 Burpee(Perform a quick set of 5 burpees to elevate the heart rate.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
power clean
Weight: 110/75 lbs (50/34 kg)
Scaled
Reduce weights by approximately 40%.
- 1
power clean
Weight: 85/55 lbs (38/25 kg)
- 2
burpee box jump over
Box Step-ups