AMRAPMetconBenchmark15:00
Open 11.2
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
15:00
AMRAP 15 Minutes:
9Deadlift
↳ 155/100 lbs (70/45 kg)
12Push-Up
15Box Jump
Box heights: 24/20 inches
Coaching Tips
Strategy
- 1Pace yourself, especially on the Deadlifts, to maintain form throughout the WOD.
- 2Break the Push-Ups into smaller sets if needed (e.g., 6s or 3s) to avoid failure on the floor.
- 3Keep your Box Jumps unbroken if you're comfortable, but don't hesitate to take short breaths between jumps if fatigue sets in.
- 4Transition quickly between movements to maximize the AMRAP time, but stay mindful of your form with each movement.
Safety Considerations
Technical Focus
Maintain a flat back during Deadlifts to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Row or Bike - 2-3 min(Choose a low to moderate intensity.)
Mobility Work:
- 30 sec each side Hip Flexor Stretch
- 10 reps Shoulder Dislocates
- 30 sec each side Ankle Mobility
Activation:
2 rounds- 5-8 reps Deadlifts (Light Weight)(Use about 50% of the WOD weight.)
- 5-8 reps Push-Ups (Knee or Regular)
- 5-8 reps each leg Box Step-Ups(Choose a height similar to the box jump.)
Scaling Options
Intermediate
Reduce Deadlift weight by ~20%, maintain Push-Ups and Box Jumps.
- 1
deadlifts
Maintain full range of motion.
Weight: 125/80 lbs (56/36 kg)
- 2
push up
Perform on knees if needed.
- 3
box jump
Step-ups instead of jumps.
Scaled
Reduce Deadlift weight by ~40%, perform Push-Ups on knees, and Step-Ups instead of Box Jumps.
- 1
deadlifts
Maintain form with lighter weight.
Weight: 95/60 lbs (43/27 kg)
- 2
push up
Knees on the ground.
- 3
box jump
Substitute with Box Step-Ups.