AMRAPMetconBenchmark20:00
Rankel
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes:
6Deadlift
↳ 225/155 lbs (102/70 kg)
7Burpee Pull-Up
10Kettlebell Swing
↳ 70/53 lbs (32/24 kg)
200 mRun
Coaching Tips
Strategy
- 1Pace your deadlifts to avoid early fatigue; aim for steady, controlled lifts.
- 2Break your burpee pull-ups into manageable sets if needed—consider sets of 3 or 4 to maintain intensity.
- 3Keep kettlebell swings unbroken if possible; focus on hip drive rather than pulling with the arms.
- 4Utilize a smooth cadence during the run, aiming for consistent effort without pushing too hard early on.
- 5Plan micro-rests between movements, especially after high-intensity efforts like burpee pull-ups.
Safety Considerations
Technical Focus
Ensure proper back positioning during deadlifts and maintain a fast pace without losing form in burpee pull-ups.
Recommended Warm-Up
- Row - 2 min easy(Warm up with easy pace.)
Mobility Drills:
- Hamstring Stretch - 30 sec each leg(Focus on the back of the legs.)
- Shoulder Dislocates - 1 min(Use a light band or broomstick.)
- Hip Flexor Stretch - 30 sec each leg(Open up the hips for better range of motion.)
Activation Mini-WOD:
2 rounds- 8 Deadlifts (Light Weight)(Use approximately 40-50% of workout weight to warm up.)
- 5 Burpees(Get the heart rate up.)
- 10 Kettlebell Swings (Light Weight)(Use a lighter kettlebell to focus on form.)
Scaling Options
Intermediate
Reduce weight for deadlifts and kettlebell swings.
- 1
deadlifts
Weight: 185/125 lbs (84/57 kg)
- 2
kettlebell swing
Weight: 53/35 lbs (24/16 kg)
Scaled
Further weight reduction and modified movements.
- 1
deadlifts
Weight: 135/95 lbs (61/43 kg)
- 2
kettlebell swing
Weight: 35/26 lbs (16/12 kg)
- 3
burpee pull up
Burpee to Pull-Up Bar Jump