AMRAPMetconBenchmark25:00
Havana
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
25:00
AMRAP in 25 Minutes:
150Double-Under
50Push-Up
15Power Clean
↳ 185/125 lbs (84/57 kg)
Coaching Tips
Strategy
- 1Pace yourself on the Double-Unders; break them into sets if needed to avoid fatigue.
- 2Keep Push-Ups unbroken if possible but break them into smaller sets if form begins to suffer.
- 3Focus on explosive power during Power Cleans to ensure proper form and efficiency.
- 4Monitor transitions between movements to maintain a steady pace throughout the WOD.
- 5Take mini-rests between rep sets but not longer than 10-15 seconds.
Safety Considerations
Technical Focus
Maintain proper hip extension and bar path on Power Cleans.
Recommended Warm-Up
Warm-Up: 2-3 min of Light Skipping or Jump Rope
- Jump Rope - 3 min(Focus on a relaxed rhythm with controlled breaths.)
Mobility: 2-3 min of Shoulders and Hips
- 10 each side Shoulder Stretch - 30 sec(Emphasize shoulder flexibility.)
- 10 each side Hip Flexor Stretch - 30 sec(Ensure hips are warm for power cleans.)
Activation: 2-3 min of Light Movements
3 rounds- 10 Air Squat(Ensure depth and form.)
- 5 Push-Up(Focus on form and full range of motion.)
- 5 Power Clean (Empty Barbell if possible)(Focus on technique and bar path.)
Scaling Options
Intermediate
Reduce weights and reps while maintaining intensity.
- 1
double unders
Single-Under
- 2
push ups
Knee Push-Ups
- 3
power cleans
Reduce weight by ~20%
Weight: 148/100 lbs (/ kg)
Scaled
Reduce reps and weights significantly to maintain form.
- 1
double unders
Single-Under
- 2
push ups
Incline Push-Ups
- 3
power cleans
Reduce weight by ~40% to maintain form.
Weight: 111/75 lbs (/ kg)