AMRAPMetconBenchmark20:00
Open 16.1
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 minutes:
25 ftOverhead Walking Lunges
↳ 95/65 lbs (43/29 kg)
8Bar Facing Burpees
25 ftOverhead Walking Lunges
↳ 95/65 lbs (43/29 kg)
8Chest-to-Bar Pull-Ups
Coaching Tips
Strategy
- 1Maintain a steady pace—break the lunges into manageable sets if needed.
- 2Aim to transition quickly between movements to maximize your AMRAP time.
- 3Focus on maintaining a tight core during the lunges to support the overhead load.
- 4Keep your chest up during the burpees, and avoid letting your hips drop.
- 5On pull-ups, try to use a steady rhythm, perhaps prioritizing quality reps over speed.
Safety Considerations
Technical Focus
Ensure proper overhead positioning during lunges to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks
Mobility Work:
- 10 Shoulder Pass Throughs
- 5 per side Hip Flexor Stretch
- 10 per side Ankle Mobility Drills(Focus on dynamic mobility movements.)
Activation Set:
2 rounds- 5 per leg Overhead Walking Lunges (light weight)(Use a light bar or dowel for the overhead position.)
- 5 Bar Facing Burpees (scaled tempo)(Focus on form and explosive movement.)
- 5 Chest-to-Bar Pull-Ups (scaled or banded)(Use bands if needed to focus on mechanics.)
Scaling Options
Intermediate
Reduce weights and/or modify movements as needed.
- 1
overhead walking lunges
Weight: 75/55 lbs (34/25 kg)
- 2
bar facing burpees
- 3
chest to bar pull ups
Banded Pull-Ups
Scaled
Reduce weights significantly and modify pull-ups.
- 1
overhead walking lunges
Weight: 55/45 lbs (25/20 kg)
- 2
bar facing burpees
- 3
chest to bar pull ups
Ring Rows