AMRAPMetconBenchmark10:00
Open 14.1
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
10:00
AMRAP 10 Minutes:
30Double-Unders
15Power Snatch
↳ 75/55 lbs (34/25 kg)
Coaching Tips
Strategy
- 1Maintain a steady breathing pattern, especially during Double-Unders, to avoid fatigue.
- 2Focus on explosive hip extension for the Power Snatch to achieve maximum efficiency.
- 3Aim to keep Double-Unders unbroken to minimize transition time to the barbell.
- 4For the Power Snatch, keep the barbell close to your body and utilize a strong pull from the ground.
- 5Consider using a lighter weight for the Power Snatch if you foresee form breakdown due to fatigue.
Safety Considerations
Technical Focus
Ensure proper landing mechanics during Double-Unders to avoid ankle strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Jump Rope - 2-3 min(Easy pace to elevate heart rate.)
Mobility Work:
- 10-15 Shoulder Dislocations(Use a band or PVC.)
- 30 sec each side Hip Flexor Stretch(Hold and breathe deeply.)
- 10 each direction Ankle Circles(To warm up the ankles.)
Activation Sets:
2 rounds- 10-15 Practice Double-Unders(Focus on rhythm and timing.)
- 5-10 Power Snatch with Barbell (Empty Bar)(Concentrate on form and technique.)
Scaling Options
Intermediate
Reduce weight and/or reps for moderate scaling.
- 1
double unders
Single-Unders
- 2
power snatch
Power Snatch with reduced weight
Weight: 60/45 lbs (27/20 kg)
Scaled
Further reduce weight and modify movements as needed.
- 1
double unders
Single-Unders with lower intensity
- 2
power snatch
Power Snatch with reduced weight
Weight: 45/35 lbs (20/16 kg)