AMRAPMetconBenchmark20:00
Mind Eraser
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes:
7Power Clean
↳ 135/95 lbs (61/43 kg)
7Burpees
200 mRun
Coaching Tips
Strategy
- 1Break up Power Cleans into sets of 3 or 4 if needed to maintain form.
- 2Focus on high intensity on the Burpees, as they can be a good transition to the run.
- 3Make sure to pace the run to recover slightly for the next set of Power Cleans.
- 4Monitor your breathing between movements to maintain stamina.
- 5Use a steady pace for the first few rounds to avoid burnout later.
Safety Considerations
Technical Focus
Ensure proper form on the Power Clean to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2 min easy(Focus on getting the heart rate up.)
Mobility Work:
- Shoulder Stretch - 1 min each side(Open up the shoulders for overhead movements.)
- Hip Flexor Stretch - 1 min each side(Ensure hip flexibility for the cleans.)
- Wrist Mobility - 1 min(Prepare the wrists for barbell movement.)
Activation Exercises:
2 rounds- 5 Power Clean (Empty Barbell)(Practice the movement with no weight.)
- 5 Burpees(Focus on form and speed.)
- 10 Dynamic Stretching(Include walking lunges and high knees.)
Scaling Options
Intermediate
Reduce weight and/or modify movements for endurance.
- 1
power clean
Reduce weight
Weight: 110/75 lbs (50/34 kg)
- 2
burpees
- 3
run
Reduce distance to 150m
Scaled
Significantly reduce weight and modify movements.
- 1
power clean
Reduce weight
Weight: 85/55 lbs (39/25 kg)
- 2
burpees
Perform step-back burpees
- 3
run
Walk instead of run