AMRAPMetconBenchmark07:00
Open 11.6
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
07:00
AMRAP in 7 Minutes:
3-6-9-12... reps of:
Thruster
↳ 100/65 lbs (45/29 kg)
Chest-to-Bar Pull-Up
Coaching Tips
Strategy
- 1Pace yourself on the initial rounds to avoid burnout; it's easy to go too hard too fast in an AMRAP.
- 2Aim to keep the thrusters unbroken if possible, but don't be afraid to break them up if needed to maintain form.
- 3During pull-ups, transition quickly but maintain a steady rhythm to conserve energy over the duration of the WOD.
- 4Focus on pulling your chest to the bar to ensure you reach the required height while also working on your upper body strength.
- 5Rest only as needed; try to stay moving, even if just to shake out your arms between sets.
Safety Considerations
Technical Focus
Ensure proper form during the thruster to avoid lower back strain.
Recommended Warm-Up
General Warm-Up: 2-3 min
- 300m/1 min Row or Bike(Matching the intensity of the WOD.)
Mobility: 2-3 min
- 5 Overhead Stretch(Hold for 2 seconds each.)
- 30 sec Squat Hold(Deep squat position.)
- 10 Shoulder Dislocates(Use a PVC pipe or band.)
Activation: 3-4 min
2 rounds- 5 Thrusters (light weight)(Focus on form.)
- 5 Pull-Ups (Band assisted if needed)(Focus on the pull-up motion, keeping a solid pace.)
Scaling Options
Intermediate
Reduce weight for thrusters and use bands for pull-ups.
- 1
thruster
Use lighter weight for thrusters.
Weight: 80/50 lbs (36/23 kg)
- 2
chest to bar pull up
Banded Pull-Ups.
Scaled
Greatly reduce weight and simplify movements.
- 1
thruster
Use lighter weight for thrusters.
Weight: 60/40 lbs (27/18 kg)
- 2
chest to bar pull up
Ring Rows.