AMRAPMetconBenchmark21:00
Laura
Monostructural
Gymnastics
Weightlifting
Partner
Workout Details
AMRAP
21:00
AMRAP (with a Partner) in 21 minutes:
30 calRow
20Burpees Over Rower
10Power Clean
↳ 155/105 lbs (70/48 kg)
Coaching Tips
Strategy
- 1Pace the row to keep your heart rate in check so you can tackle burpees and power cleans effectively.
- 2Break the burpees into sets of 5 to maintain speed and manage fatigue.
- 3For power cleans, focus on maintaining a strong core and proper hip extension to avoid injury.
- 4Encourage partners to switch every round or after a set number of reps to maximize rest.
- 5Monitor form closely, especially as fatigue sets in, particularly on the Power Cleans.
Safety Considerations
Technical Focus
Ensure proper form on the Power Clean to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min easy(Keep a steady pace.)
Mobility Work:
- Hold each side for Hip Flexor Stretch - 30 sec(Focus on deep stretches.)
- 10-15 Shoulder Dislocations - *(Use a band or broomstick.)
- 10-15 Cat-Cow Stretch - *(Improve spine flexibility.)
Activation:
3 rounds- 5-10 Power Clean (empty barbell or light weight)(Focus on technique.)
- 5 Burpees(Move smoothly and quickly.)
Scaling Options
Intermediate
Reduce the weight for Power Cleans and scale reps if needed.
- 1
power clean
Reduce to 125 lbs for males, 85 lbs for females.
Weight: 125/85 lbs (56.7/38.6 kg)
- 2
burpees over rower
Scale down to 15 burpees if needed.
Scaled
Reduce the weight and decrease the reps on the power cleans.
- 1
power clean
Reduce to 95 lbs for males, 65 lbs for females.
Weight: 95/65 lbs (43.1/29.5 kg)
- 2
burpees over rower
Scale down to 10 burpees.