AMRAPMetconBenchmark20:00
Gomez
Weightlifting
Gymnastics
Monostructural
Team of 4
Workout Details
AMRAP
20:00
AMRAP (in a Team of 4) in 20 Minutes:
10Thrusters
↳ 140/100 lbs (64/45 kg)
8Pull-Ups
150 mRun
Coaching Tips
Strategy
- 1Maintain a steady pace on the run to ensure you have energy for the thrusters and pull-ups.
- 2Consider splitting the thrusters into two sets if you're nearing failure to maintain intensity.
- 3Transition quickly between movements; plan your order to keep rest minimal.
- 4Focus on technique with pull-ups to prevent fatigue and avoid injury.
- 5Keep the barbell close to your body during thrusters for balance.
Safety Considerations
Technical Focus
Ensure proper form in thrusters to avoid knee and shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jogging - 2 min(Focus on light jogging to warm up.)
Mobility Work:
- 10 Shoulder Dislocates(Use a band or a PVC pipe.)
- 10 per side Hip Flexor Stretch(Kneeling position.)
- 5 Squat to Stand(Focus on hip mobility.)
Activation Sets: 3 Rounds of:
3 rounds- 5 Thrusters (with light weight)(Use an empty barbell or light weight.)
- 5 Jumping Pull-Ups(Focus on explosiveness.)
- 30 sec High Knees - 30 sec(Keep a good pace.)
Scaling Options
Intermediate
Reduce weights and reps slightly.
- 1
thrusters
Reduce weight.
Weight: 110/70 lbs (50/32 kg)
- 2
pull ups
Banded Pull-ups.
- 3
run
Reduce run distance to 100 meters.
Scaled
Significantly reduce weights and change movements.
- 1
thrusters
Use a lighter barbell or dumbbells.
Weight: 80/40 lbs (36/18 kg)
- 2
pull ups
Ring Rows.
- 3
run
Substitute a 150m Row.