AMRAPMetconBenchmark12:00
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Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
12:00
AMRAP in 12 Minutes:
2Rope Climb
6Deadlift
↳ 275/185 lbs (125/84 kg)
9Box Jump
Box height: 24/20 inches
Coaching Tips
Strategy
- 1Pace yourself on the Rope Climbs; they can be taxing early in the workout. Consider breaking them into two ascents if necessary.
- 2Maintain a steady breathing pattern during Deadlifts; focus on form to maximize efficiency and minimize fatigue.
- 3Keep Box Jumps unbroken if possible; find a rhythm and keep your jumps consistent to save time in transitions.
- 4Use quick transitions between movements to maximize your work time within the cap.
- 5If you feel fatigued during the Box Jumps, consider stepping up instead to avoid missed jumps.
Safety Considerations
Technical Focus
Watch for proper landing technique and hip engagement during the Box Jumps to prevent knee injuries.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rowing or Light Cycling - 2 min
Mobility Drills:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10 each leg Dynamic Leg Swings - 10
- 10 Shoulder Dislocates with PVC Pipe - 10
Activation Drills:
2 rounds- 1-2 ascents Rope Climb Practice (low height, if available) - 1 min(Focus on technique.)
- 6 Deadlifts (light) - 30 sec(Use lighter weight to focus on form.)
- 6 each leg Box Step-Ups (same height as WOD box) - 30 sec(Focus on controlled movements.)
Scaling Options
Intermediate
Reduce the Deadlift weight by ~20% and consider a lower box height.
- 1
deadlift
Weight: 220/145 lbs (100/66 kg)
- 2
box jump
Lower box height to 20/16 inches.
- 3
rope climb
Allow for leg-assisted climbs if needed.
Scaled
Reduce Deadlift weight by ~40% and perform Box Step-ups instead of jumps.
- 1
deadlift
Weight: 165/110 lbs (75/50 kg)
- 2
box jump
Box Step-ups at 20/16 inches.
- 3
rope climb
Perform Pull-ups or Ring Rows if Rope Climbs are not accessible.