AMRAPMetconBenchmark24:00
Pull-Press-Pedal-Squat
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
AMRAP
24:00
AMRAP in 24 minutes:
3Muscle-Up
6Kettlebell Thruster
9Box Jump
12Sumo Deadlift High-Pull
15 calAssault Air Bike
18Push-Up
21AbMat Sit-Up
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the WOD to avoid burnout, especially in muscle-ups.
- 2Break down the kettlebell thrusters into smaller sets if needed (e.g., 3 sets of 2 or 2 sets of 3) to maintain form.
- 3For push-ups, consider using knee variation if fatigued, but keep the core tight to prevent sagging hips.
- 4Transition quickly between movements to maximize your work time within the AMRAP.
- 5Monitor your heart rate—take short, controlled breaths and don’t rush movements, especially as fatigue sets in.
- 6For box jumps, step down carefully if you're feeling tired rather than jumping down to prevent potential ankle injuries.
Safety Considerations
Technical Focus
Ensure proper form during muscle-ups to avoid shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- Air Bike - 2-3 min
Mobility Work:
- 5-10 Shoulder Stretches(Focus on dynamic stretches for the shoulders.)
- 5-10 Hip Openers(Incorporate leg swings and lunges.)
- 5-10 Ankle Rolls(Warm the ankles for box jumps.)
Movement Activation:
2 rounds- 3-5 Pull-Ups (or Jumping Pull-Ups)(Use an appropriate scaling option.)
- 5-10 Kettlebell Goblet Squats(Practice form before doing kettlebell thrusters.)
- 5-10 Push-Ups (knee or standard)(Focus on maintaining a straight body plank.)
Scaling Options
Intermediate
Reduce kettlebell weight by ~20%; perform banded muscle-ups.
- 1
muscle ups
Banded Muscle-Ups
- 2
kettlebell thrusters
Use lighter kettlebell
Weight: 35/25 lbs (16/11 kg)
- 3
box jumps
Box Step-Ups
Scaled
Reduce kettlebell weight by ~40%; perform ring rows instead of muscle-ups.
- 1
muscle ups
Ring Rows
- 2
kettlebell thrusters
Use even lighter kettlebell
Weight: 25/15 lbs (11/7 kg)
- 3
box jumps
Box Step-Ups at reduced height