AMRAPMetconBenchmark60:00
Lopez
Monostructural
Weightlifting
Solo
Workout Details
AMRAP
60:00
AMRAP in 60 minutes:
800 mRun
25 mSled Push
25Wall Ball Shots
↳ 20/14 lbs (9/6 kg)
25 mSled Push
Coaching Tips
Strategy
- 1Start with a steady pace on the run to avoid burning out early.
- 2Break the wall balls into smaller sets (e.g., 10-10-5) to maintain form.
- 3Keep the sled push speed steady, focusing on pushing through your legs, not your back.
- 4Utilize short rests between movements, especially after the sled pushes.
- 5Maintain good posture and engage your core during the sled push.
Safety Considerations
Technical Focus
Ensure proper sled pushing form to avoid back strain
Recommended Warm-Up
General Warm-Up:
- Jog - 2 min easy(Light jog to increase heart rate.)
Mobility Stretches:
- Hip Flexor Stretch - 1 min per side(Focus on opening up the hips.)
- 10 Shoulder Dislocates(Use a band or stick to improve shoulder mobility.)
- 10 Wall Squats(Hold for a few seconds at the bottom.)
Activation Drills:
2 rounds- 15 Air Squats(Focus on depth and technique.)
- 10 Push-ups(Engage core and glutes.)
- 5-10m Sled Push (Light)(Use a light weight to practice pushing form.)
Scaling Options
Intermediate
Reduce wall ball weight and distance of sled push.
- 1
wall ball shots
Use a lighter wall ball
Weight: 15/10 lbs (6.8/4.5 kg)
- 2
sled push
Push a lighter sled
Scaled
Further reduce movements to ensure form and safety.
- 1
wall ball shots
Use a very light wall ball or perform wall ball squats.
Weight: 10/8 lbs (4.5/3.6 kg)
- 2
sled push
Perform sled pulls if pushing is difficult.