AMRAPMetconBenchmark11:00
Games 21.11
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
11:00
AMRAP in 11 Minutes:
1Pegboard Ascent
7Single-Arm Dumbbell Overhead Squats
↳ 70/50 lbs (32/23 kg)
15Heavy Double-Unders
Coaching Tips
Strategy
- 1Maintain a steady pace and focus on mechanics, especially during pegboard ascents.
- 2For the single-arm dumbbell overhead squats, switch arms every 3-4 reps to maintain balance.
- 3Keep double-unders unbroken if possible; practice quick, efficient jumps and utilize wrist action for speed.
Safety Considerations
Technical Focus
Ensure a stable overhead position during squats to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Focus on leg drive and smooth transitions.)
Mobility Work:
- 30 sec Shoulder Stretch(Stretch shoulders to prepare for overhead work.)
- 30 sec Hip Flexor Stretch(Open up hips for squats.)
- 30 sec Wrist Flexibility Work(Prepare wrists for rope and dumbbell movements.)
Activation:
2 rounds- 5 Dumbbell Thrusters (Light Weight)(Focus on overhead stability.)
- 30 sec Jump Rope (Single-Unders)(Get the heart rate up and practice footwork.)
- 10 Bodyweight Squats(Warm up the legs and prepare for squats.)
Scaling Options
Intermediate
Reduce weight and volume of some movements.
- 1
single arm dumbbell overhead squats
Reduce weight
Weight: 56/40 lbs (25.4/18.1 kg)
- 2
heavy double unders
Reduce reps to 10
- 3
pegboard ascent
Reduce height or use bands for assistance.
Scaled
Further reduce weight and include simpler movements.
- 1
single arm dumbbell overhead squats
Use a lighter dumbbell or perform goblet squats.
Weight: 28/20 lbs (12.7/9.1 kg)
- 2
heavy double unders
Perform single-unders instead.
- 3
pegboard ascent
Use a low pegboard or perform box step-ups.