AMRAPMetconWeightliftingBenchmark15:00
High Five
Weightlifting
Gymnastics
Partner
Workout Details
AMRAP
15:00
AMRAP (with a Partner) in 15 minutes:
8Power Clean
↳ 105/75 lbs (48/34 kg)
each
8Overhead Press
↳ 105/75 lbs (48/34 kg)
each
10High-Five Push-Up
Coaching Tips
Strategy
- 1Pace yourself early in the AMRAP to avoid burnout towards the end.
- 2Keep the power cleans and overhead presses unbroken if possible, but don't hesitate to drop the barbell if your form starts to break down.
- 3Maximize your time on high-five push-ups; keep the hand clap quick without compromising your push-up form.
- 4Communicate with your partner to ensure smooth transitions between movements and efficient use of the 15-minute window.
- 5Use your legs to drive the overhead presses and maintain a strong core to support your back.
Safety Considerations
Technical Focus
Ensure proper positioning during the clean to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min(Light effort matching WOD movements.)
Mobility:
- 5 each side Shoulder Stretch(Hold for a few seconds.)
- 5 each side Hip Flexor Stretch(Support with hands on a wall if necessary.)
- 5 each side Wrist Stretch
Activation:
2 rounds- 5 Power Clean (Light Weight)(Focus on form at a lighter weight.)
- 5 Overhead Press (Light Weight)(Engage your core and press overhead.)
- 5-10 Push-Ups(Standard or modified for warm-up.)
Scaling Options
Intermediate
Reduce barbell weight and modify push-ups as needed.
- 1
power clean
Weight: 85/60 lbs (38.6/27.2 kg)
- 2
overhead press
Weight: 85/60 lbs (38.6/27.2 kg)
- 3
high five push up
Regular Push-Ups or Knees Down Push-Ups.
Scaled
Significantly reduce weights and modify push-ups.
- 1
power clean
Weight: 65/45 lbs (29.5/20.4 kg)
- 2
overhead press
Weight: 65/45 lbs (29.5/20.4 kg)
- 3
high five push up
Standard Push-Ups or Incline Push-Ups.