AMRAPMetconBenchmark30:00
Painstorm XXXI
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
30:00
AMRAP in 30 Minutes:
7Deadlift
↳ 185/135 lbs (84/61 kg)
7Knees-to-Elbows
7Burpee
Coaching Tips
Strategy
- 1Focus on maintaining a strong grip on the bar during deadlifts; consider using straps if grip is a concern.
- 2Pace yourself on the knees-to-elbows, focusing on the movement rather than rushing; aim for controlled, efficient movements.
- 3Burpees should be smooth; consider breaking them into smaller sets if fatigue sets in, such as 4-3 or 5-2.
- 4Keep transitions smooth between movements to maximize work time; place equipment in a way that reduces travel distance.
- 5Monitor your breathing throughout to manage fatigue; exhale during the exertion phase of each movement.
Safety Considerations
Technical Focus
Ensure a flat back during deadlifts to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 500m Row(Easy to moderate pace.)
Mobility Work:
- Hip Flexor Stretch - 30 sec each side(Focus on stretching hip flexors and hamstrings.)
- 10 Shoulder Dislocates(Using a band or light stick.)
- 10 Cat-Cow Stretch(Focus on extending and flexing the spine.)
Activation:
2 rounds- 5 Deadlifts (empty bar)(Focus on form.)
- 5 Knees-to-Elbows (knee raises)(Activate core.)
- 3 Burpees (slow version)(Ensure proper movement pattern.)
Scaling Options
Intermediate
Reduce weight and/or modify movements slightly.
- 1
deadlift
Weight: 150/100 lbs (68/45 kg)
- 2
knees to elbows
Knee Raises
- 3
burpee
Step-back Burpees
Scaled
Reduce weight significantly and modify movements.
- 1
deadlift
Weight: 110/75 lbs (50/34 kg)
- 2
knees to elbows
Ring Rows or Hanging Knee Raises (bent knees)
- 3
burpee
Burpee from knees.