AMRAPMetconBenchmark20:00
Open 24.2
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes of:
300 mRow
10Deadlifts
↳ 185/125 lbs (84/57 kg)
50Double-Unders
Coaching Tips
Strategy
- 1Pace yourself on the row, as it will set the tone for the rest of the workout. Aim for a consistent stroke rate.
- 2For deadlifts, focus on keeping your back flat and core tight; consider going unbroken if your form is solid.
- 3Break up your double-unders into smaller sets (e.g. sets of 10 or 20) to maintain speed and rhythm without fatigue.
- 4Transition quickly between exercises; set your equipment close together to minimize downtime.
- 5Stay relaxed and maintain a steady breathing pattern throughout the workout.
Safety Considerations
Technical Focus
Maintain proper back posture during deadlifts to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 300m Row (easy pace) - 2 min easy(Focus on a smooth stroke.)
Mobility Work:
- Hip Flexor Stretch - 30 sec/side(To open up hip flexors for deadlifts.)
- Spinal Flexion and Extension - 1 min(To mobilize the back.)
- Shoulder Dislocates - 1 min(Using a band or PVC pipe.)
Activation Set:
2 rounds- 5-10 Deadlifts (empty bar)(Focus on form.)
- 20-30 Single-Under Jump Rope(Light and easy.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
deadlifts
Weight: 150/100 lbs (68/45 kg)
- 2
double unders
Single-Unders
Scaled
Reduce weights by approximately 40% and modify double-unders.
- 1
deadlifts
Weight: 110/75 lbs (50/34 kg)
- 2
double unders
50 Single-Unders or 25 Double-Unders if capable.