AMRAPMetconBenchmark15:00
Open 22.1
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
15:00
AMRAP in 15 Minutes:
3Wall Walk
12Dumbbell Snatch
↳ 50/35 lbs (23/16 kg)
15Box Jump Over
Coaching Tips
Strategy
- 1Pace your wall walks to avoid fatigue too early; focus on quality over speed.
- 2Break down the dumbbell snatches into manageable sets (e.g., 6 + 6) to maintain technique.
- 3For box jump overs, use a steady rhythm rather than rushing; focus on a controlled landing.
- 4Micro-rest during transitions to set up efficiently for each movement.
- 5Maintain a strong core during all movements to prevent premature fatigue.
Safety Considerations
Technical Focus
Ensure proper shoulder engagement and core stability during wall walks.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks
Mobility Work:
- 10 Shoulder Dislocates
- 5 per leg Hip Openers
Activation Drills:
2 rounds- 2-3 Wall Walks(Focus on controlled movements.)
- 5 Dumbbell Power Snatches(Use lighter weights for form.)
Scaling Options
Intermediate
Reduce weight for dumbbell snatches and adjust box height.
- 1
dumbbell snatch
Weight: 40/30 lbs (18/14 kg)
- 2
box jump over
Lower box height by a few inches.
Scaled
Reduce weight further and modify movements.
- 1
dumbbell snatch
Weight: 30/20 lbs (14/9 kg)
- 2
wall walk
Reduce to a plank shoulder touch.
- 3
box jump over
Box step-overs instead of jumps.