AMRAPMetconBenchmark20:00
Nolan
Weightlifting
Gymnastics
Team of 4
Workout Details
AMRAP
20:00
AMRAP (in a Team of 4) in 20 Minutes:
12Thruster
↳ 70/50 lbs (32/23 kg)
10Pull-Up
Coaching Tips
Strategy
- 1Pace yourself to maintain intensity throughout the 20 minutes; avoid going too hard too early.
- 2Break the thrusters into manageable sets if needed to avoid fatigue; consider a 7-5 approach.
- 3Use a quick and efficient transition between movements to maximize work time.
- 4For pull-ups, focus on quality reps; use kipping if it helps maintain rhythm or opt for strict for better control.
- 5Monitor form closely on thrusters, especially under fatigue; keep elbows up and drive through the heels.
Safety Considerations
Technical Focus
Ensure proper alignment and core engagement to prevent back strain during thrusters.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Moderate pace to get the heart rate up.)
Mobility:
- 30 sec each side Hip Flexor Stretch(Focus on opening up hips.)
- 10 Shoulder Dislocates(Use a band or a PVC.)
- 30 sec Wrist Stretch(Good for pulling and pushing movements.)
Activation:
2 rounds- 5-8 Light Thrusters(Use an empty bar or light weight.)
- 5-8 Jumping Pull-Ups(Focus on getting into the rhythm of the movement.)
Scaling Options
Intermediate
Reduce weights and use modified pull-up options.
- 1
thruster
Use lighter barbell.
Weight: 55/40 lbs (25/18 kg)
- 2
pull up
Banded Pull-Ups.
Scaled
Further reduction in weight and movement modifications.
- 1
thruster
Use PVC or an empty bar.
Weight: 40/30 lbs (18/14 kg)
- 2
pull up
Ring Rows.