AMRAPMetconBenchmark40:00
Painstorm XIX
Weightlifting
Solo
Workout Details
AMRAP
40:00
AMRAP in 40 Minutes:
5Deadlifts
↳ 70/50 lbs (32/23 kg)
5Hang Power Cleans
↳ 70/50 lbs (32/23 kg)
5Front Squats
↳ 70/50 lbs (32/23 kg)
5Push Presses
↳ 70/50 lbs (32/23 kg)
5Back Squats
↳ 70/50 lbs (32/23 kg)
Coaching Tips
Strategy
- 1Pace yourself to maintain consistent effort throughout the 40 minutes. Aim to keep transitions quick but controlled.
- 2Consider breaking down the weight into sets if needed for muscle fatigue; know your limits.
- 3Focus on maintaining proper form for each movement rather than rushing through the reps—quality over quantity.
- 4Micro-rest for a few seconds between movements may help maintain your power output as fatigue accumulates.
- 5Stay mindful of your breathing and core engagement to avoid injury.
Safety Considerations
Technical Focus
Ensure proper back alignment during all lifting movements.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row
Mobility Work:
- Hip Flexor Stretch - 30 seconds per side
- 10 reps Shoulder Dislocates
- 10 reps per side Ankle Circles
Activation Set:
2 rounds- 5 Deadlifts(Use light weight for activation.)
- 5 Hang Power Cleans(Light weight for activation.)
- 10 Air Squats(Ensure full range of motion.)
Scaling Options
Intermediate
Reduce weight by approximately 20%.
- 1
deadlifts
Weight: 56/40 lbs (25.4/18.1 kg)
- 2
hang power cleans
Weight: 56/40 lbs (25.4/18.1 kg)
- 3
front squats
Weight: 56/40 lbs (25.4/18.1 kg)
- 4
push presses
Weight: 56/40 lbs (25.4/18.1 kg)
- 5
back squats
Weight: 56/40 lbs (25.4/18.1 kg)
Scaled
Reduce weight by approximately 40%.
- 1
deadlifts
Weight: 42/30 lbs (19/13.6 kg)
- 2
hang power cleans
Weight: 42/30 lbs (19/13.6 kg)
- 3
front squats
Weight: 42/30 lbs (19/13.6 kg)
- 4
push presses
Weight: 42/30 lbs (19/13.6 kg)
- 5
back squats
Weight: 42/30 lbs (19/13.6 kg)