AMRAPMetconBenchmark20:00
Open 20.2
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
20:00
AMRAP 20 Minutes:
4Dumbbell Thrusters
↳ 50/35 lbs (23/16 kg)
6Toes-to-Bar
24Double-Unders
Coaching Tips
Strategy
- 1Pace yourself from the start; the time cap allows for consistent effort throughout the 20 minutes.
- 2Consider breaking the Dumbbell Thrusters into sets (e.g., 2+2) to maintain form and prevent fatigue.
- 3Unbroken sets of Toes-to-Bar will save time; focus on controlled descent and breathing.
- 4For Double-Unders, maintain a steady rhythm and try to stay relaxed throughout the movement.
- 5Use quick transitions between movements to minimize downtime.
Safety Considerations
Technical Focus
Watch for excessive arching of the back during Toes-to-Bar.
Recommended Warm-Up
General Warm-Up:
- Rowing or Just Jumping Rope - 2-3 min(Choose an ergometer that simulates the movements in the WOD.)
Mobility Work:
- 5 Overhead Stretch - 30 sec(Focus on shoulder mobility.)
- 5 each side Hip Flexor Stretch - 30 sec(Warm up the hips for thrusters.)
- 5 Wrist Stretch - 30 sec(Preparation for grip work.)
Activation:
2 rounds- 5-10 Empty Barbell or Dumbbell Thrusters(Use only body weight or light load.)
- 5-10 Knees-to-Chest(Prepare for Toes-to-Bar.)
- 30 Single-Under Jump Ropes(Focus on form for double-unders.)
Scaling Options
Intermediate
Reduce weight and reps slightly for conditioning and form maintenance.
- 1
dumbbell thrusters
Use lighter dumbbells.
Weight: 40/25 lbs (18/11 kg)
- 2
toes to bar
Knees to Chest instead of Toes-to-Bar.
- 3
double unders
Switch to Single-Unders.
Scaled
Significantly reduce weight and tailor movements for basic ability.
- 1
dumbbell thrusters
Use much lighter dumbbells.
Weight: 30/15 lbs (14/7 kg)
- 2
toes to bar
Use Band-Assisted Pull-Ups instead of Toes-to-Bar.
- 3
double unders
Do 12 Single-Unders.