AMRAPMetconBenchmark08:00
Open 14.3
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
08:00
AMRAP in 8 minutes:
10Deadlift
↳ 135/95 lbs (61/43 kg)
15Box Jump
24/20 inch box
15Deadlift
↳ 185/135 lbs (84/61 kg)
15Box Jump
24/20 inch box
20Deadlift
↳ 225/155 lbs (102/70 kg)
15Box Jump
24/20 inch box
25Deadlift
↳ 275/185 lbs (125/84 kg)
15Box Jump
24/20 inch box
30Deadlift
↳ 315/205 lbs (143/93 kg)
15Box Jump
24/20 inch box
35Deadlift
↳ 365/225 lbs (166/102 kg)
15Box Jump
24/20 inch box
Coaching Tips
Strategy
- 1Break up deadlift sets to avoid grip failure, aiming for manageable sets (e.g., 5-10 reps).
- 2Keep box jumps steady and focus on landing softly to maintain control; consider stepping down if fatigued.
- 3Manage your pacing; this is a high-volume WOD where starting too fast can lead to burnout.
- 4Use quick transitions between movements to maximize time, but ensure proper setup for safety.
- 5Pay attention to recovery between deadlift sets, maintaining a strong grip and posture.
Safety Considerations
Technical Focus
Ensure back remains neutral during deadlifts to prevent strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2:00(Moderate pace to get the heart rate up.)
Mobility Stretches:
- Hip Flexor Stretch - 30 sec(Hold each side.)
- Hamstring Stretch - 30 sec(Focus on flexibility in the posterior chain.)
- Ankle Mobility Drill - 30 sec(Improve range of motion for jumping.)
Activation Drills:
2 rounds- 5-10 Deadlifts (PVC or Light Bar)(Practice form with light load.)
- 5 each leg Box Step-Ups(Ensure full extension at the top.)
Scaling Options
Intermediate
Weights reduced by approximately 20%.
- 1
deadlifts
Weight: 110/75 lbs (50/34 kg)
Scaled
Weights reduced by approximately 40%.
- 1
deadlifts
Banded Deadlifts
Weight: 80/50 lbs (36/23 kg)