AMRAPMetconBenchmark21:00
Freedom Sauce
Four 3-minute AMRAPs
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
21:00
21-Minute Total:
AMRAP in 3 minutes:
21Overhead Squats
↳ 95/65 lbs (43/29 kg)
21Over-the-Rower Burpees
Row
3 minRest
AMRAP in 3 minutes:
18Overhead Squats
↳ 115/80 lbs (52/36 kg)
18Over-the-Rower Burpees
Row
3 minRest
AMRAP in 3 minutes:
15Overhead Squats
↳ 135/95 lbs (61/43 kg)
15Over-the-Rower Burpees
Row
3 minRest
AMRAP in 3 minutes:
12Overhead Squats
↳ 155/105 lbs (70/48 kg)
12Over-the-Rower Burpees
Row
Coaching Tips
Strategy
- 1Maintain steady breathing during overhead squats to reduce fatigue.
- 2Break the overhead squats into manageable sets to avoid muscle failure, particularly as the weight increases.
- 3Transition quickly between movements, especially to the rower, to maximize calorie output during each AMRAP.
- 4Utilize the rest periods effectively to recover and hydrate; avoid standing still for too long before your next round.
- 5Focus on technique for the burpees to ensure full range of motion without injury.
Safety Considerations
Technical Focus
Ensure proper overhead positioning to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Light Row - 2 min
Mobility Work:
- 10 each side Shoulder Stretch - 30 sec
- 10 each side Hip Flexor Stretch - 30 sec
- 10 each side Ankle Mobility - 30 sec
Activation Set:
2 rounds- 5-10 Overhead Squats (empty bar or light weight)(Focus on form.)
- 5-10 Burpees (slow pace)(Controlled movement.)
Scaling Options
Intermediate
Reduce weight and reps for a manageable but challenging workout.
- 1
overhead squats
Weight: 75/55 lbs (34/25 kg)
- 2
over the rower burpees
reduce reps to 15 for all AMRAPs
- 3
row
max calorie row as usual
Scaled
Further reduce weight and reps for beginners or lower intensity.
- 1
overhead squats
Weight: 45/35 lbs (20/15 kg)
- 2
over the rower burpees
reduce reps to 10 for all AMRAPs
- 3
row
max calorie row as usual