AMRAPMetconBenchmark10:00
Open 11.4
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
10:00
AMRAP in 10 Minutes:
60Bar Facing Burpees
30Overhead Squats
↳ 120/90 lbs (54/41 kg)
10Muscle-Ups
Coaching Tips
Strategy
- 1Start with a steady pace on the burpees; avoid going too fast and burning out early.
- 2Break the overhead squats into sets of 10 if needed to maintain form.
- 3Keep the muscle-ups smooth; focus on technique over speed to avoid fatigue.
- 4Use the transitions wisely; quick changes between movements can save valuable seconds on rounds.
- 5Stay mentally focused; breaking up the sets into manageable chunks can help keep motivation high.
Safety Considerations
Technical Focus
Watch for improper landing during burpees, as well as shoulder stability in overhead squats.
Recommended Warm-Up
- Row - 2 min(Moderate pace to get the heart rate up.)
Mobility Drills:
- 10 Shoulder Dislocates
- 5 each side Hip Flexor Stretch
- 30 sec Squat Hold
Activation Drills: 2 Rounds of:
2 rounds- 30 Jumping Jacks
- 10 Overhead Squats with PVC(Focus on form with a light weight.)
- 5 Pull-Ups(Use a band if needed.)
Scaling Options
Intermediate
Reduce the overhead squat weight by about 20%.
- 1
overhead squats
Reduce weight for overhead squats.
Weight: 100/70 lbs (45.4/31.8 kg)
- 2
muscle ups
Transition to pull-ups and dips.
Scaled
Reduce overhead squat weight by about 40%, and modify muscle-ups.
- 1
overhead squats
Lower the weight for squats.
Weight: 70/50 lbs (31.8/22.7 kg)
- 2
muscle ups
Use banded pull-ups and ring dips instead.
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