AMRAPMetconBenchmark34:00
Gren’s
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
34:00
AMRAP in 34 Minutes:
13Thruster
↳ 90/65 lbs (41/29 kg)
23Deadlift
↳ 90/65 lbs (41/29 kg)
9Pull-Up
17Push-Up
1Burpee
for Every Break (Penalty)
Wear a Weight Vest (20/14 lbs)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Start with a steady pace to avoid burnout; use the first few minutes to find your rhythm.
- 2For the thrusters and deadlifts, consider breaking the reps into manageable sets (e.g., 7-6 for thrusters) if fatigue sets in.
- 3Keep pull-ups and push-ups unbroken where possible but be prepared to revert to a modified version if failure is imminent.
- 4Be aware of your breathing; control your heart rate by pacing through transitions and movements.
- 5Monitor your form on burpees during penalties to maintain effectiveness and safety.
Safety Considerations
Technical Focus
Maintain proper form on lifts to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min easy
Mobility Drills:
- Hip Flexor Stretch - 30 sec each side
- 10 Shoulder Dislocates
- 10 each direction Ankle Rolls
Activation Mini-WOD:
2 rounds- 5 Light Thrusters(Use 40% of the workout weight)
- 10 Bodyweight Deadlifts
- 5 Pull-Up Holds - 5 sec hold(Focus on grip)
- 6 (3 each side) Push-Up Shoulder Taps
Scaling Options
Intermediate
Reduce weight by approximately 20% and modify pull-ups.
- 1
thruster
No modification
Weight: 70/50 lbs (31.75/22.68 kg)
- 2
deadlift
No modification
Weight: 70/50 lbs (31.75/22.68 kg)
- 3
pull up
Assisted Pull-Ups
- 4
push up
Incline Push-Ups
- 5
burpee
No modification
Scaled
Reduce weight by approximately 40% and simplify movements.
- 1
thruster
No modification
Weight: 54/39 lbs (24.5/17.69 kg)
- 2
deadlift
No modification
Weight: 54/39 lbs (24.5/17.69 kg)
- 3
pull up
Banded Pull-Ups
- 4
push up
Knee Push-Ups
- 5
burpee
No modification