AMRAPMetconBenchmark20:00
Open 19.2
Progressive Load
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 minutes
25Toes-to-Bars
50Double-Unders
15Squat Clean
↳ 135/85 lbs (61/39 kg)
25Toes-to-Bars
50Double-Unders
13Squat Clean
↳ 185/115 lbs (84/52 kg)
13 Squat Cleans (185/115 lbs)
25Toes-to-Bars
50Double-Unders
11Squat Clean
↳ 225/145 lbs (102/66 kg)
11 Squat Cleans (225/145 lbs)
25Toes-to-Bars
50Double-Unders
9Squat Clean
↳ 275/175 lbs (125/79 kg)
9 Squat Cleans (275/175 lbs)
25Toes-to-Bars
50Double-Unders
7Squat Clean
↳ 315/205 lbs (143/93 kg)
7 Squat Cleans (315/205 lbs)
Coaching Tips
Strategy
- 1Start strong but maintain a manageable pace in the first round to avoid burning out early.
- 2Keep your Toes-to-Bars unbroken if possible, and use a controlled motion to maximize efficiency.
- 3For the Double-Unders, stay relaxed and use your wrists instead of your arms to minimize fatigue.
- 4When transitioning to Squat Cleans, focus on keeping the bar close to your body to improve mechanics and save energy.
- 5Use each transition wisely; a few seconds to breathe will help you recover for the next set.
Safety Considerations
Technical Focus
Focus on maintaining a strong grip during Toes-to-Bars to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Maintain a light pace to warm up the body.)
Mobility:
- 30 sec Hip Flexor Stretch(Focus on opening up the hips.)
- 10 Shoulder Dislocates(Use a band or a towel to improve shoulder mobility.)
- 30 sec Wrist Stretch(Prevents strain during high repetitions on the bar.)
Activation: 2 Rounds of:
2 rounds- 5-10 Toes-to-Bars (knee raises if needed)(Focus on form over quantity.)
- 20 Double-Unders (single-unders if needed)(Get a feel for the rhythm.)
- 10 Air Squats(Focus on keeping a strong squat position.)
Scaling Options
Intermediate
Reduce weights by approximately 20% and adjust Toes-to-Bars to lower variations.
- 1
toes to bars
Knee Raises
- 2
double unders
Single-Unders
- 3
squat clean
Squat Clean (reduce load)
Weight: 108/68 lbs (49/31 kg)
Scaled
Reduce weights by approximately 40% and modify all high-skill movements.
- 1
toes to bars
Knee Raises
- 2
double unders
Single-Unders
- 3
squat clean
Squat Clean (reduce load)
Weight: 81/51 lbs (37/23 kg)