AMRAPMetconWeightliftingGymnasticsBenchmark26:00
Kev
Weightlifting
Gymnastics
Partner
Workout Details
AMRAP
26:00
AMRAP (with a Partner) in 26 minutes:
6Deadlift
↳ 315/205 lbs (143/93 kg)
(each)
9Bar-Facing Burpee
synchronized
9Bar Muscle-Up
(each)
55 ftPartner Barbell Carry
↳ 315/205 lbs (143/93 kg)
Coaching Tips
Strategy
- 1Pace yourself on the deadlifts; consider breaking them into smaller sets to maintain form.
- 2Synchronized burpees must be perfectly timed; work together to maintain a rhythm.
- 3Use the bar muscle-ups as a quick transition point; if you're struggling, consider scaling options to keep moving forward.
- 4For the partner barbell carry, communicate and switch positions frequently to manage fatigue.
- 5Remember to breathe and stay consistent; it's better to maintain a steady pace than to go all out early.
Safety Considerations
Technical Focus
Ensure proper deadlift form to avoid back injury.
Recommended Warm-Up
General Warm-Up:
- Rower - 2-3 min(Pace it lightly; focus on mobility.)
Mobility Work:
- 30 sec Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates
- 10 each side Ankle Mobility
Activation Sets:
3 rounds- 5 Deadlift (light weight)(Use 50% of workout weight for activation.)
- 5-10 Push-Up
- 30 Jumping Jacks
Scaling Options
Intermediate
Reduce weights and modify movements as necessary.
- 1
deadlift
Weight: 250/155 lbs (113/70 kg)
- 2
bar muscle up
Barbell Pull-ups + Dips
- 3
partner barbell carry
Weight: 250/155 lbs (113/70 kg)
Scaled
Further reduce weights and modify movements for successful completion.
- 1
deadlift
Weight: 190/115 lbs (86/52 kg)
- 2
bar muscle up
Banded Pull-ups
- 3
partner barbell carry
Weight: 190/115 lbs (86/52 kg)