AMRAPMetconBenchmark12:00
Open 17.2
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
12:00
AMRAP in 12 Minutes:
2 Rounds of:
50 ftDumbbell Walking Lunges
↳ 50/35 lbs (23/16 kg)
16Toe-to-Bars
8Dumbbell Power Cleans
↳ 50/35 lbs (23/16 kg)
Then, 2 Rounds of:
50 ftDumbbell Walking Lunges
↳ 50/35 lbs (23/16 kg)
16Bar Muscle-Ups
8Dumbbell Power Cleans
↳ 50/35 lbs (23/16 kg)
Coaching Tips
Strategy
- 1Pace the Dumbbell Walking Lunges; it's a lot of volume. Consider breaking it into segments if necessary.
- 2Keep Toe-to-Bars unbroken if you can maintain form; consider reducing reps if it affects performance.
- 3Plan quick transitions between movements to maximize AMRAP time.
- 4During Dumbbell Power Cleans, focus on technique rather than speed to maintain safety and efficiency.
- 5For Bar Muscle-Ups, ensure a proper kip to save energy and maintain rhythm.
Safety Considerations
Technical Focus
Ensure proper form during power cleans to avoid back strain and maintain a stable stance during lunges.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min(Easy pace to elevate heart rate.)
Mobility Work:
- 5 per leg Hip Flexor Stretch
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 5 per wrist Wrist Stretch
Activation: Mini-WOD
2 rounds- 8 3 Dumbbell Deadlifts(Lightweight to activate posterior chain.)
- 5 Toe-to-Bars(Focus on good form.)
- 5 3 Dumbbell Power Cleans (light weight)(Light weight for warm-up.)
Scaling Options
Intermediate
Reduced weights and some reps for intermediate athletes.
- 1
dumbbell walking lunges
Weight: 40/25 lbs (18/11 kg)
- 2
toe to bars
Knees to Chest
- 3
dumbbell power cleans
Weight: 40/25 lbs (18/11 kg)
- 4
bar muscle ups
Bar Pull-Ups + Dips
Scaled
Reduced weights and simplified movements for beginners.
- 1
dumbbell walking lunges
Weight: 30/20 lbs (14/9 kg)
- 2
toe to bars
Hanging Knee Raises
- 3
dumbbell power cleans
Weight: 30/20 lbs (14/9 kg)
- 4
bar muscle ups
Pull-Ups