AMRAPMetconBenchmark07:00
Powell
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
07:00
AMRAP in 7 Minutes:
8Burpees
18Thrusters
↳ 45/35 lbs (20/16 kg)
Coaching Tips
Strategy
- 1Pace yourself from the start; avoid going too fast on the burpees to keep energy for the thrusters.
- 2Keep thrusters unbroken if possible, using a steady rhythm between each rep.
- 3Focus on form during thrusters; maintain a strong core and straight path with the bar.
- 4Take quick breaths when transitioning between movements to minimize rest time.
- 5Break up sets strategically if needed; consider going 4-4 for burpees and 10-8 for thrusters if fatigued.
Safety Considerations
Technical Focus
Monitor for excessive back arch during thrusters.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility:
- 30 sec per side Hip Flexor Stretch
- Shoulder Dislocates with a Band - 5-10 reps
- 5 per side Thoracic Spine Rotation
Activation:
2 rounds- 3-5 Burpees(Focus on getting the full extension and landing softly.)
- 5-7 Thrusters with Light Barbell(Use about 30-40% of the working weight.)
Scaling Options
Intermediate
Reduce weight by ~20% for thrusters and consider fewer burpees per round.
- 1
thrusters
Weight: 36/28 lbs (16/12 kg)
- 2
burpees
Burpees can be stepped back and forward if needed.
Scaled
Reduce weight by ~40% for thrusters and 5 burpees per round.
- 1
thrusters
Weight: 27/21 lbs (12/9 kg)
- 2
burpees
Use a standing modified press instead of full thrusters.