Open 25.1
Workout Details
AMRAP 15 minutes:
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
After each round, add 3 reps to the Burpees and Hang Clean-to-Overheads.
Coaching Tips
Strategy
- 1Start at a steady pace to maintain stamina for the full 15 minutes.
- 2Keep track of your rounds; stay disciplined with the rep additions after each round.
- 3For the Dumbbell Hang Clean-to-Overheads, focus on a strong hip extension to lift efficiently.
- 4Micro-rest during transitions, especially between movements, to catch your breath without losing too much time.
- 5Keep your core engaged during the walking lunges to maintain balance.
Safety Considerations
Technical Focus
Ensure proper form during the burpees to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks
- 15 Arm Circles
Mobility Work:
- Hip Flexor Stretch - 30 sec per side
- Shoulder Dislocates - 30 sec
- Wrist Mobility Exercises - 30 sec
Activation Set:
- 10 Bodyweight Squats
- 10 Dumbbell Deadlifts (lightweight)
- 10 Dumbbell Shoulder Press (lightweight)
Scaling Options
Intermediate
Reduce Dumbbell weight by ~20% and increase reps to 5 per movement initially.
- 1
lateral burpees over the dumbbell
Maintain same movement pattern.
Weight: 40/28 lbs (18/13 kg)
- 2
dumbbell hang clean to overheads
Maintain same movement pattern.
Weight: 40/28 lbs (18/13 kg)
- 3
walking lunge
Use same distance.
Scaled
Reduce Dumbbell weight by ~40% and start with 1 rep per movement.
- 1
lateral burpees over the dumbbell
Maintain same movement pattern.
Weight: 30/20 lbs (14/9 kg)
- 2
dumbbell hang clean to overheads
Maintain same movement pattern.
Weight: 30/20 lbs (14/9 kg)
- 3
walking lunge
Use same distance.