AMRAPMetconBenchmark20:00
Poke the Bear
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes
Cash In:
100 mFarmer's Carry
↳ 85/55 lbs (39/25 kg)
Then, AMRAP of:
5Bear Complex
↳ 135/65 lbs (61/29 kg)
10Bar Over Burpee
15 calAssault Air Bike
Finally, Cash Out:
100 mFarmer's Carry
↳ 85/55 lbs (39/25 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace on the Farmer's Carry, focusing on grip strength and posture.
- 2Break up the Bear Complex into manageable sets if needed, aiming for 2-3 sets to avoid fatigue.
- 3Use a consistent rhythm for Bar Over Burpees to conserve energy and minimize transition time.
- 4Focus on smooth transitions between movements to maximize work time during the AMRAP.
- 5For the Assault Air Bike, pace yourself in the early minutes, gradually increasing effort as you see fit.
Safety Considerations
Technical Focus
Monitor form during Bear Complexes to prevent lower back injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min easy
Mobility Drills:
- Hip Flexor Stretch - 30 sec each side
- Shoulder Mobility - 30 sec
- Thoracic Spine Rotation - 30 sec
Activation Sets:
3 rounds- 10 Goblet Squats
- 5 Push Press with Empty Barbell
- 10 Kettlebell Swings
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
farmers carry
Weight: 70/45 lbs (32/20 kg)
- 2
bear complex
Weight: 105/55 lbs (48/25 kg)
Scaled
Reduce weights by about 40%.
- 1
farmers carry
Weight: 50/35 lbs (23/16 kg)
- 2
bear complex
Weight: 85/40 lbs (39/18 kg)