AMRAPMetconBenchmark12:00
Rahoi
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
12:00
AMRAP in 12 Minutes:
12Box Jumps
6Thrusters
↳ 95/65 lbs (43/29 kg)
6Bar Facing Burpees
Coaching Tips
Strategy
- 1Aim for smooth transitions between movements; minimize downtime.
- 2Consider breaking up the Thrusters into sets of 3 to maintain form and manage fatigue.
- 3Keep a consistent rhythm during Box Jumps to avoid excessive energy expenditure.
- 4For Bar Facing Burpees, focus on efficiency; aim to land your feet close to the bar to reduce distance for the jump.
- 5Micro-rest between movements can help maintain intensity over the 12 minutes.
Safety Considerations
Technical Focus
Ensure proper landing technique on Box Jumps to avoid ankle injury.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row(Moderate pace to elevate heart rate.)
Mobility:
- 30 seconds each side Hip Flexor Stretch(Target the hip flexors with lunging stretch.)
- 10 Shoulder Dislocates(Use a band or a PVC pipe for shoulder mobility.)
- 30 seconds each side Ankle Stretch(Focus on tightening up the dorsiflexion.)
Activation:
3 rounds- 5 each leg Box Step-Ups(Light step-ups to engage the legs.)
- 5 Thrusters with PVC(Focus on form and depth.)
- 5 Burpees(Targeted pace to prepare for the bar facing burpees.)
Scaling Options
Intermediate
Reduce weights for Thrusters and modify movement reps slightly.
- 1
box jumps
Same as RX.
- 2
thrusters
Reduce weight by ~20%.
Weight: 75/55 lbs (34/25 kg)
- 3
bar facing burpees
Same as RX.
Scaled
Further reduce weights and modify movements where necessary.
- 1
box jumps
Box step-ups instead.
- 2
thrusters
Reduce weight by ~40%.
Weight: 60/45 lbs (27/20 kg)
- 3
bar facing burpees
No jump over the bar; perform regular burpees.