AMRAPMetconBenchmark21:00
Jackpot 777
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
21:00
AMRAP in 21 Minutes:
7 calAssault Air Bike
7Bear Complex
↳ 135/75 lbs (61/34 kg)
7Chest-to-Bar Pull-Up
Coaching Tips
Strategy
- 1Pace your bike calories to maintain intensity throughout the WOD.
- 2Break Bear Complexes into smaller sets if needed (e.g., 3 + 4) to maintain form.
- 3For Pull-Ups, consider using assistance if form starts to break down due to fatigue.
- 4Transition quickly between movements to maximize AMRAP time.
- 5Stay mindful of the grip and shoulder positioning throughout all movements.
Safety Considerations
Technical Focus
Ensure proper grip and engagement during Pull-Ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Air Bike Easy Pace - 2 min(Low intensity.)
Mobility:
- 10-15 Shoulder Dislocates(Use a band or broomstick.)
- 5 per side Hip Flexor Stretch(Hold for 15-30 seconds.)
- 5 per side Chest Opener Stretch(Focus on opening shoulders.)
Activation: 2 Rounds of:
2 rounds- 30 sec Air Bike Moderate Pace(Increase the intensity.)
- 5 Bear Complex (Barbell Empty)(Focus on technique.)
- 5 Pull-Ups (Kipping or Strict)(Use a band if needed.)
Scaling Options
Intermediate
Reduce weight on Bear Complex and allow for pull-up modifications.
- 1
bear complex
Use lighter weight.
Weight: 105/55 lbs (47.627/24.947 kg)
- 2
chest to bar pull up
Use Banded Pull-Ups.
Scaled
Reduce weight even further and use approaches for bear complexes and pull-ups.
- 1
bear complex
Use an empty barbell or a lighter alternative.
Weight: 75/35 lbs (34.019/15.876 kg)
- 2
chest to bar pull up
Use Ring Rows.