AMRAPMetconBenchmark10:00
Open 13.2
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
10:00
AMRAP in 10 Minutes:
5Shoulder-to-Overhead
↳ 115/75 lbs (52/34 kg)
10Deadlift
↳ 115/75 lbs (52/34 kg)
15Box Jump
24/20 inch box height
Coaching Tips
Strategy
- 1Pace yourself but keep moving; the AMRAP format rewards consistent effort.
- 2Focus on unbroken sets for the shoulder-to-overs and deadlifts to maintain rhythm.
- 3For box jumps, keep a steady breathing pattern and use your hands to help propel yourself upward.
- 4Remember to land softly on the box to minimize impact on your joints.
- 5Use the transition between movements wisely, ensure you're ready before starting the new set.
Safety Considerations
Technical Focus
Ensure proper form on all lifts to avoid back and shoulder injuries.
Recommended Warm-Up
- Rowing - 2-3 min(Use steady pace to warm up your body.)
- Shoulder Stretch - 30 sec
- Hip Flexor Stretch - 30 sec each side
- Hamstring Stretch - 30 sec each side
2 Rounds of:
2 rounds- 10 PVC Shoulder Press(Use a PVC pipe or light barbell.)
- 10 Deadlifts with Light Weight(Focus on form.)
- 10 each leg Box Step-ups(Maintain a solid pace.)
Scaling Options
Intermediate
Reduce weights and adjust technique as needed.
- 1
shoulder to overhead
Weight: 95/65 lbs (43/29 kg)
- 2
deadlift
Weight: 95/65 lbs (43/29 kg)
- 3
box jump
Step-ups are acceptable.
Scaled
Further reduce weights and utilize modified movements.
- 1
shoulder to overhead
Weight: 65/45 lbs (29/20 kg)
- 2
deadlift
Weight: 65/45 lbs (29/20 kg)
- 3
box jump
Box Step-ups or lower box height.