AMRAPWeightliftingBenchmark20:00
Incredible Hulk
Weightlifting
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 minutes:
5Deadlift
↳ 115/75 lbs (52/34 kg)
5Hang Power Clean
↳ 115/75 lbs (52/34 kg)
5Front Squat
↳ 115/75 lbs (52/34 kg)
5Push Press
↳ 115/75 lbs (52/34 kg)
5Back Squat
↳ 115/75 lbs (52/34 kg)
Coaching Tips
Strategy
- 1Break up the reps into manageable sets, especially as fatigue sets in.
- 2Focus on form over speed; prioritize technique on each lift to avoid injury.
- 3Transition quickly between movements to optimize time under work.
- 4Plan shorter rests between sets to maintain intensity without burnout.
- 5Keep a steady pace that allows for sustainable effort through the 20 minutes.
Safety Considerations
Technical Focus
Ensure proper back positioning during lifts to prevent injury.
Recommended Warm-Up
- Rowing - 2 min easy(Easy pace to increase heart rate.)
Mobility Drills:
- 5 each leg Hamstring Stretch(Focus on flexible hamstrings.)
- 5 Squat Therapy - 30 seconds(Ensure proper squat form.)
- 10 Shoulder Dislocates(Use a band or PVC to open shoulders.)
Activation Mini-WOD: 2 Rounds of:
2 rounds- 5 Light Deadlifts(Use 50% of workout weight.)
- 5 Front Squats with PVC(Focus on stepping into position.)
- 5 Push Press with Empty Bar(Add a good shoulder activation.)
Scaling Options
Intermediate
20% weight reduction from the RX weights.
- 1
deadlift
Weight: 92/60 lbs (41.7/27.2 kg)
- 2
hang power clean
Weight: 92/60 lbs (41.7/27.2 kg)
- 3
front squat
Weight: 92/60 lbs (41.7/27.2 kg)
- 4
push press
Weight: 92/60 lbs (41.7/27.2 kg)
- 5
back squat
Weight: 92/60 lbs (41.7/27.2 kg)
Scaled
40% weight reduction from the RX weights.
- 1
deadlift
Weight: 68/45 lbs (30.9/20.4 kg)
- 2
hang power clean
Weight: 68/45 lbs (30.9/20.4 kg)
- 3
front squat
Weight: 68/45 lbs (30.9/20.4 kg)
- 4
push press
Weight: 68/45 lbs (30.9/20.4 kg)
- 5
back squat
Weight: 68/45 lbs (30.9/20.4 kg)