AMRAPMetconBenchmark07:00
Optimus Prime
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
07:00
AMRAP in 7 Minutes:
Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
5Deadlift
↳ 225/155 lbs (102/70 kg)
At the top of each minute
Coaching Tips
Strategy
- 1Pace yourself during the wall balls to avoid fatigue later in the workout; maintain a steady breathing pattern.
- 2For the deadlifts, focus on maintaining a strong grip and back position; consider resetting your grip if needed between reps.
- 3Utilize the rest time before the next minute wisely, especially after the deadlifts, to prepare for the wall balls.
- 4Try to keep wall balls unbroken if possible, but don’t hesitate to take short breaks to maintain efficiency for the whole 7 minutes.
Safety Considerations
Technical Focus
Ensure proper deadlift form to avoid back injury; keep the bar close to your body.
Recommended Warm-Up
General Warm-Up:
- Rowing or Light Bike - 2 min easy
Mobility:
- 5 per side Hip Flexor Stretch
- 10 Thoracic Spine Rotations
- 10 Shoulder Dislocates with Band or Stick
Activation:
2 rounds- 10 Light Wall Ball Shots(Focus on technique.)
- 5 Light Deadlifts with a Barbell or PVC(Prioritize proper form.)
Scaling Options
Intermediate
Reduce weights by ~20%.
- 1
wall ball shots
Weight: 16/10 lbs (7.3/4.5 kg)
- 2
deadlift
Weight: 180/125 lbs (81.6/56.7 kg)
Scaled
Reduce weights by ~40%.
- 1
wall ball shots
Weight: 12/8 lbs (5.4/3.6 kg)
- 2
deadlift
Weight: 135/90 lbs (61.2/40.8 kg)