AMRAPMetconBenchmark20:00
Open 11.5
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
20:00
AMRAP 20 Minutes:
5Power Cleans
↳ 145/105 lbs (66/48 kg)
10Toes-To-Bars
15Wall Ball Shots
↳ 20/14 lbs (9/6 kg)
10/9 ft target
Coaching Tips
Strategy
- 1Maintain a steady pace to utilize your energy over the full 20 minutes.
- 2Aim to break the power cleans into sets if needed, such as 3/2, to manage fatigue.
- 3Keep your transitions quick between movements, focusing on minimizing rest time.
- 4Focus on kipping for toes-to-bars to generate momentum if able - otherwise, strict may be feasible with good core strength.
- 5For wall ball shots, ensure a full squat and accurate target hitting for efficiency.
Safety Considerations
Technical Focus
Ensure proper form during power cleans to avoid strain on the lower back.
Recommended Warm-Up
General Cardio:
- 2 min Rowing - 2 min easy(Moderate effort on the rower.)
Mobility:
- 5 per side Hip Openers - 30 sec(Target hip flexors and quads.)
- 5 Shoulder Dislocations - 30 sec(Using a band or light bar.)
- 5 per side Wrist Stretch - 30 sec(Prepare wrists for pulling.)
Activation:
3 rounds- 5 Power Cleans (Light Weight)(Focus on form.)
- 5 Knees to Elbows(Preparation for toes-to-bars.)
- 5 Wall Ball Toss(Get used to weight and movement.)
Scaling Options
Intermediate
Reduce weights by approximately 20% and modify movements to maintain intensity.
- 1
power cleans
Weight: 115/85 lbs (52/38 kg)
- 2
toes to bars
Knees to Elbows
- 3
wall ball shots
Weight: 16/10 lbs (7/4.5 kg)
Scaled
Reduce weights by approximately 40% and simplify movements.
- 1
power cleans
Weight: 85/65 lbs (38/29 kg)
- 2
toes to bars
Ring Rows
- 3
wall ball shots
Weight: 10/6 lbs (4.5/2.7 kg)