AMRAPWeightliftingBenchmark15:00
Otis
Weightlifting
Solo
Workout Details
AMRAP
15:00
AMRAP in 15 Minutes:
Back Squat
Shoulder Press
Deadlift
Start with 1 rep each, increase by 1 rep per round.
Coaching Tips
Strategy
- 1Pace yourself effectively from the start, as the increase in reps per round can lead to fatigue.
- 2Focus on maintaining good form, especially during the later rounds when fatigue sets in.
- 3Consider breaking up your sets if necessary to avoid compromising form on max weight lifts.
- 4Transition efficiently between movements to maximize your work time in the AMRAP format.
- 5Monitor your breathing; stay calm to maintain output.
Safety Considerations
Technical Focus
Ensure proper bracing and form in all movements to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 500m Rowing(Focus on a steady pace.)
Mobility Work:
- 2 per side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates(Use a resistance band or a PVC pipe.)
- 10 per side Ankle Mobility Stretch
Activation Set: 3 Rounds of:
3 rounds- 5 Back Squat (PVC or Light Weight)
- 5 Shoulder Press (Light Dumbbells)
- 5 Deadlift (Light Weight)
Scaling Options
Intermediate
Reduce weights to ~20% less than RX weights for each movement.
- 1
back squat
Weight: 150/100 lbs (68/45 kg)
- 2
shoulder press
Weight: 75/50 lbs (34/23 kg)
- 3
deadlift
Weight: 150/100 lbs (68/45 kg)
Scaled
Reduce weights to ~40% less than RX weights for each movement.
- 1
back squat
Weight: 100/65 lbs (45/30 kg)
- 2
shoulder press
Weight: 50/35 lbs (23/16 kg)
- 3
deadlift
Weight: 100/65 lbs (45/30 kg)