AMRAPMetconBenchmark20:00
Hot Mess
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 minutes:
8Hang Power Clean
↳ 135/95 lbs (61/43 kg)
12Push-Up
16Lateral Lunge
↳ 65/45 lbs (29/20 kg)
20 calAssault Air Bike
Coaching Tips
Strategy
- 1Focus on smooth transitions between movements to maintain pace.
- 2Try to keep the Hang Power Cleans unbroken if possible, but do not sacrifice form for speed.
- 3Consider taking short breaks (5-10 sec) during push-ups if needed to prevent fatigue.
- 4Pace yourself on the Assault Air Bike; it's easy to push too hard early on and burn out.
- 5Keep your core engaged during Lateral Lunges for stability.
Safety Considerations
Technical Focus
Ensure proper form in the Hang Power Clean to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Assault Air Bike - 5 min
Mobility:
- 30 sec each leg Hip Flexor Stretch - 30 sec
- 10 reps Shoulder Dislocates - 1 min
- 10 reps per side Thoracic Spine Rotations - 1 min
Activation:
3 rounds- 5 reps Hang Power Cleans (empty barbell) - 30 sec(Focus on form.)
- 5 reps Bodyweight Push-Ups - 30 sec
- 5 per leg Lateral Lunges (bodyweight) - 30 sec
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
hang power clean
Weight reduction for Hang Power Cleans.
Weight: 110/75 lbs (50/34 kg)
- 2
lateral lunge
Weight reduction for Lateral Lunges.
Weight: 55/35 lbs (25/16 kg)
Scaled
Reduce weights by approximately 40% and use modifications.
- 1
hang power clean
Use a lighter barbell for Hang Power Cleans.
Weight: 80/55 lbs (36/25 kg)
- 2
push up
Perform Knee Push-Ups.
- 3
lateral lunge
Use a lighter weight or no weight for Lateral Lunges.
Weight: 40/30 lbs (18/14 kg)