AMRAPMetconBenchmark07:00
Open 16.3
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
07:00
AMRAP in 7 Minutes:
10Power Snatches
↳ 75/55 lbs (34/25 kg)
3Bar Muscle-Ups
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace throughout the AMRAP.
- 2Consider breaking the Power Snatches into smaller sets if form starts to break down.
- 3Perform Bar Muscle-Ups with controlled movement to avoid falling off the bar or risking injury.
- 4Micro-rest between movements if needed, especially during transitions to manage fatigue.
Safety Considerations
Technical Focus
Ensure proper form and control during both lifts to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 1-2 min easy Jump Rope - 2-3 min(Focus on light cardio to increase heart rate.)
Mobility:
- 10 Shoulder Dislocates(Use a band or stick to loosen shoulders.)
- 10 each leg Hip Flexor Stretch(Focus on opening the hips.)
- 30 sec Wrist Stretch(Ensure wrists are warmed up for muscle-ups.)
Activation: 3 Rounds of:
3 rounds- 5 Power Snatch (Light Weight)(Use an empty barbell or lightweight to mimic WOD movement.)
- 3 Chest-to-Bar Pull-Ups (or Jumping Muscle-Ups)(Focus on movement pattern and activating back.)
Scaling Options
Intermediate
Reduce weight by approximately 20%.
- 1
power snatches
Weight: 60/45 lbs (27/20 kg)
- 2
bar muscle ups
Use Banded Pull-Ups or Jumping Pull-Ups.
Scaled
Reduce weight by approximately 40% and modify muscle-ups.
- 1
power snatches
Weight: 45/35 lbs (20/15 kg)
- 2
bar muscle ups
Use Banded Pull-Ups or Ring Rows.