AMRAPMetconBenchmark20:00
Open 16.2
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 minutes
0:00-4:00
25Toes-to-Bars
50Double-Unders
15Squat Cleans
↳ 135/85 lbs (61/39 kg)
4:00-8:00
25Toes-to-Bars
50Double-Unders
13Squat Cleans
↳ 185/115 lbs (84/52 kg)
8:00-12:00
25Toes-to-Bars
50Double-Unders
11Squat Cleans
↳ 225/145 lbs (102/66 kg)
12:00-16:00
25Toes-to-Bars
50Double-Unders
9Squat Cleans
↳ 275/175 lbs (125/79 kg)
16:00-20:00
25Toes-to-Bars
50Double-Unders
7Squat Cleans
↳ 315/205 lbs (143/93 kg)
Coaching Tips
Strategy
- 1Maintain a steady pacing throughout the AMRAP; do not sprint at the beginning.
- 2Break the Toes-to-Bars into manageable sets if needed—consider 10-15 reps to avoid early fatigue.
- 3Perform Double-Unders unbroken if possible; practice executes at least 20 unbroken for good rhythm.
- 4For Squat Cleans, focus on technique over weight, especially as it gets heavier in each segment.
- 5Use micro-rests strategically in heavier sets of Squat Cleans, transitioning quickly between movements.
Safety Considerations
Technical Focus
Ensure proper technique in Squat Cleans to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- Rower - 2 min(Light effort, preparing the body for movements.)
Mobility Work:
- Hips Stretch - 30 sec/side(Focus on hip flexors and hamstring mobility.)
- reps unit: Shoulder Dislocates - 10 reps(Use a band or stick, emphasize full shoulder range.)
Activation Set:
3 rounds- 10 Air Squats(Focus on form and depth.)
- 10 Kipping Swings(To prep for Toes-to-Bars, engage shoulders.)
- 5 Light Barbell Cleans(Light weight, focus on form.)
Scaling Options
Intermediate
Decrease weights and adjust Toes-to-Bars to easier progressions.
- 1
toes to bars
Knees-to-Elbows
- 2
double unders
Single-Unders
- 3
squat cleans
Decreased Weight
Weight: 108/68 lbs (49/31 kg)
Scaled
Further reduce weights and adjust Toes-to-Bars.
- 1
toes to bars
Hanging Knee Raises
- 2
double unders
Single-Unders
- 3
squat cleans
Significantly Reduced Weight
Weight: 81/45 lbs (37/20 kg)