AMRAPMetconBenchmark07:00
Open 12.5
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
07:00
AMRAP 7 Minutes:
3, 6, 9, 12, 15...
Thruster
↳ 100/65 lbs (45/29 kg)
Chest-to-Bar Pull-Up
Coaching Tips
Strategy
- 1Pace your thrusters to maintain consistency across the rounds; consider breaking them into smaller sets if needed.
- 2Focus on breathing and keeping a steady rhythm during the pull-ups to avoid burning out too quickly.
- 3For each thruster rep, fully lock out at the top; it’s crucial for efficiency and scoring reps.
- 4Maximize your time during transitions; keep your barbell close and be ready for the next set of pull-ups.
- 5If you struggle with pull-ups, consider using a band or reducing the number until form is solid.
Safety Considerations
Technical Focus
Ensure athletes maintain a neutral spine during thrusters and avoid excessive swinging during pull-ups.
Recommended Warm-Up
General Warm-Up:
- 500 meters Rowing(Keep a steady pace.)
Mobility Warm-Up:
- 5 deep breaths Shoulder Stretch - 30 sec(Focus on loosening the shoulders.)
- 5 deep breaths Hip Flexor Stretch - 30 sec(Emphasize hip mobility.)
Activation:
3 rounds- 5 Thrusters (empty bar)
- 3 Pull-Ups (assisted or negative)(Focus on form and control.)
Scaling Options
Intermediate
Reduce weight for thrusters by ~20%.
- 1
thrusters
Weight: 80/52 lbs (36/24 kg)
- 2
chest to bar pull ups
Banded Pull-Ups
Scaled
Reduce weight for thrusters by ~40%; substitute movements for pull-ups.
- 1
thrusters
Weight: 60/39 lbs (27/18 kg)
- 2
chest to bar pull ups
Ring Rows