AMRAPMetconBenchmark
Open 13.5
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
AMRAP For As Long As Possible:
15Thruster
↳ 100/65 lbs (45/29 kg)
15Chest-to-Bar Pull-Up
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. Etc.
Coaching Tips
Strategy
- 1Aim to break up the thrusters into manageable sets (e.g., 8-7 or 10-5) to maintain form and avoid early fatigue.
- 2Transition quickly between movements, practicing efficient techniques for both thrusters and pull-ups to maximize your work in the time cap.
- 3Focus on maintaining a steady breathing pattern during the thrusters to prevent breathlessness.
- 4If you are nearing quick fatigue, consider doing smaller sets of pull-ups with brief rests to avoid failing on the bar.
- 5Stay mentally focused, use the pacing of completing the first round within 3 minutes as a benchmark, and adjust your pace according to how you're feeling.
Safety Considerations
Technical Focus
Ensure full range of motion on each pull-up, aiming for chin above the bar.
Recommended Warm-Up
General Warm-Up:
- 2-3 mins at an easy pace Rowing or Light Skiing - 2-3 min(Warm-up the body.)
Mobility Work:
- 10 Shoulder Dislocates with PVC Pipe(Focus on shoulder mobility.)
- 5 per side Hip Flexor Stretch(Open up the hips.)
- 30 sec Squat Depth Holds(Get comfortable in the squatting position.)
Activation Sets:
3 rounds- 5 Thrusters with Empty Barbell(Focus on form and speed.)
- 3-5 Pull-Ups (Kipping or Strict)(Warm up the upper body.)
- 10 Air Squats(Activate the legs.)
Scaling Options
Intermediate
Reduce weights and adjust movement difficulty slightly.
- 1
thruster
Weight: 80/50 lbs (36/23 kg)
- 2
chest to bar pull up
Banded Pull-Ups
Scaled
Further reduction in weights and progressions.
- 1
thruster
Weight: 60/40 lbs (27/18 kg)
- 2
chest to bar pull up
Ring Rows