AMRAPMetconBenchmark07:00
Open 18.5
3-6-9-12...
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
07:00
AMRAP in 7 Minutes:
3-6-9-12... Thrusters (100/65 lbs)
Thruster
↳ 100/65 lbs (45/29 kg)
Coaching Tips
Strategy
- 1Pace yourself during the thrusters to maintain consistent power for the pull-ups, especially as you increase reps.
- 2Keep thrusters unbroken where possible, but focus on form to avoid fatigue—consider breaking sets if your form breaks down.
- 3Transition efficiently between movements; set your barbell and pull-up area close together to save time.
- 4On the chest-to-bar pull-ups, aim for a strong kip to save energy for subsequent rounds.
- 5Don’t cheat on the range of motion; pull-ups need to be chest-to-bar to count.
Safety Considerations
Technical Focus
Ensure full range of motion on both the thruster and pull-up to avoid incomplete reps.
Recommended Warm-Up
General Warm-Up:
- 300 meters Row(Pace yourself.)
Mobility:
- 10 Shoulder Stretch(Hold each position for 2 seconds.)
- 10 Hip Flexor Stretch(Hold each position for 2 seconds.)
- 10 Thoracic Rotation(Perform slowly to prepare the upper body.)
Activation:
2 rounds- 5 Light Thrusters(Use an empty barbell or light weight.)
- 5 Pull-Ups (banded if necessary)(Focus on form.)
Scaling Options
Intermediate
Reduce the thruster weight by approximately 20% and scale pull-ups to banded pull-ups if necessary.
- 1
thrusters
Weight: 80/50 lbs (36/23 kg)
- 2
chest to bar pull ups
Banded Pull-Ups
Scaled
Reduce the thruster weight by approximately 40% and modify to ring rows or jumping pull-ups if necessary.
- 1
thrusters
Weight: 60/40 lbs (27/18 kg)
- 2
chest to bar pull ups
Ring Rows or Jumping Pull-Ups