AMRAPMetconBenchmark20:00
Open 18.1
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes:
8Toes-to-Bars
10Dumbbell Hang Clean-and-Jerks
↳ 50/35 lbs (23/16 kg)
14 calRow
Coaching Tips
Strategy
- 1Pace yourself during the Toes-to-Bars; maintain control to prevent swinging.
- 2Break up the Dumbbell Hang Clean-and-Jerks into manageable sets if needed, such as 5-5.
- 3Maintain a steady rowing pace; allow your legs to drive the motion while keeping the core engaged.
- 4Transition quickly between movements; ensure your setup for the rower is efficient.
- 5Monitor your breathing to stay relaxed, especially during the high-rep movements.
Safety Considerations
Technical Focus
Ensure proper grip and control during the hang clean-and-jerk to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- Light Rowing - 2 min(Keep a steady and moderate pace.)
Mobility:
- Hip Flexor Stretch - 30 sec each side(Focus on stretching the hip flexors and quads.)
- Shoulder Dislocates - 1 min(Use a band or a stick to increase shoulder mobility.)
Activation:
2 rounds- 5 Dumbbell Hang Clean-and-Jerk (Lightweight)(Focus on technique with lighter weights.)
- 10 Knees to Chest(Prep the core with dynamic movement.)
Scaling Options
Intermediate
Reduce weights for hang clean-and-jerk and adjust rowing calories.
- 1
dumbbell hang clean and jerks
Weight: 40/30 lbs (18/14 kg)
- 2
row
Calorie Row reduced to 12/10.
Scaled
Further reduce weights and modify movements for accessibility.
- 1
dumbbell hang clean and jerks
Weight: 30/20 lbs (14/9 kg)
- 2
toes to bars
Substitute with Hanging Knee Raises.
- 3
row
Calorie Row reduced to 10/8.