AMRAPMetconBenchmark18:00
Open 12.3
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
18:00
AMRAP 18 Minutes:
15Box Jumps
24/20 in
12Push Press
↳ 115/75 lbs (52/34 kg)
9Toes-to-Bars
Coaching Tips
Strategy
- 1Pace yourself throughout the 18 minutes; focus on maintaining a steady rhythm for each movement.
- 2Keep box jumps unbroken if possible, land softly, and use your legs to absorb impact.
- 3For push presses, focus on driving through your legs and keeping your core tight for better stability.
- 4When transitioning between movements, keep your rest minimal; set up your equipment before starting.
- 5On toes-to-bars, engage your core and focus on a strong kip to make the movement more efficient.
Safety Considerations
Technical Focus
Ensure proper landing mechanics on box jumps to avoid ankle injuries.
Recommended Warm-Up
General Warm-Up:
- Jump Rope - 2 min(Keep a brisk pace to get the heart rate up.)
Mobility Work:
- Hip Flexor Stretch - 1 min each side(Focus on opening the hips for box jumps.)
- 10 Shoulder Dislocates(Use a band or PVC pipe to mobilize the shoulders.)
- Lat Stretch - 1 min each side(Stretch out your lats for better range in the push press.)
Activation Mini-WOD:
2 rounds- 5 each leg Box Step-Ups(Focus on proper form and engage the glutes.)
- 10 Push Press (Empty Bar)(Warm up the shoulders and reinforce the movement pattern.)
- 5 Knees-to-Elbows(Focus on keeping the core tight.)
Scaling Options
Intermediate
Reduce weights and slightly scale box jump height.
- 1
box jumps
Lower box height (20/16 in)
- 2
push press
Weight: 95/65 lbs (43/29 kg)
- 3
toes to bars
Knees-to-Chest
Scaled
Significantly reduce weights and modify movements.
- 1
box jumps
Step-Ups on a lower box (16/12 in)
- 2
push press
Weight: 65/45 lbs (29/20 kg)
- 3
toes to bars
Hanging Knee Raises