AMRAPMetconBenchmark25:00
Joe Lusk
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
25:00
AMRAP in 25 minutes:
1Muscle-Up
21Double-Under
5Snatch
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Pace yourself on the muscle-ups; it's important to avoid burnout early, especially if you're not breaking them up.
- 2Keep your double-unders smooth; consider practicing singles if you're struggling, and try to perform them unbroken if possible.
- 3Plan your snatch strategy: break them into sets of 3-2 if needed, particularly if you're nearing fatigue.
- 4Focus on maintaining a solid overhead position during the snatch; this helps in maintaining form as you fatigue.
- 5Transition quickly between movements to maximize work time.
Safety Considerations
Technical Focus
Ensure proper form during snatch to avoid lower back injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility:
- 10 Shoulder Dislocates
- 5 per side Hip Flexor Stretch
- 30 sec Wrist Stretches
Activation:
2 rounds- 3-5 Muscle-Up Transitions
- 30-50 sec Double-Under Practice
- 5 Power Snatch (empty barbell)
Scaling Options
Intermediate
Reduce snatch weight and use a band for muscle-ups if needed.
- 1
muscle up
Banded Muscle-Ups
- 2
double under
Single-Unders
- 3
snatch
Reduced Weight Snatches
Weight: 105/65 lbs (47.6/29.5 kg)
Scaled
Modify all movements to ensure inclusivity.
- 1
muscle up
Ring Rows
- 2
double under
Single-Under (2:1 scale) and/or Jumping Jacks
- 3
snatch
Reduced Weight Snatches
Weight: 85/55 lbs (38.6/24.9 kg)