AMRAPMetconBenchmark07:00
Open 13.4
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
07:00
AMRAP in 7 minutes:
3-6-9-12...
Clean-and-Jerk
↳ 135/95 lbs (61/43 kg)
Toes-to-Bars
Coaching Tips
Strategy
- 1Start with a steady pace and maintain rhythm.
- 2Focus on breaking the clean-and-jerks into manageable sets (e.g., 3 and 3) to avoid fatigue.
- 3Utilize efficient kip for toes-to-bars to save energy.
- 4Transition quickly between movements to maximize your work time.
- 5Consider your grip; if it's becoming strained, opt for smaller sets.
Safety Considerations
Technical Focus
Monitor for excessive back arch during the clean-and-jerk and ensure proper shoulder engagement during toes-to-bars.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min easy
Mobility Drills:
- 5 each side Hip Flexor Stretch(Focus on opening the hips.)
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 5-10 Hanging Knee Raises(Prepare for toes-to-bars.)
Activation Set:
2 rounds- 5-10 Clean-and-Jerk (light weight)(Focus on technique and speed.)
- 5-10 Toes-to-Bars (kipping)(Practice the rhythm and engagement.)
Scaling Options
Intermediate
Reduce weight and modify movements for comfort.
- 1
clean and jerk
Use lighter weight for the clean-and-jerk.
Weight: 110/70 lbs (50/32 kg)
- 2
toes to bars
Knees-to-elbows or hanging knee raises.
Scaled
Further reduce weight and change movements as needed.
- 1
clean and jerk
Dumbbell clean-and-jerk or reduced barbell weight.
Weight: 80/55 lbs (36/25 kg)
- 2
toes to bars
Hanging leg raises or knee tuck-ups.