AMRAPMetconBenchmark20:00
Ricky
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 minutes:
10Pull-Up
5Dumbbell Deadlift
↳ 75/55 lbs (34/25 kg)
8Push-Press
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace during Pull-Ups; avoid burnout early in the AMRAP.
- 2Consider breaking up the Push-Presses into sets of 4 to manage fatigue in the shoulders.
- 3On Dumbbell Deadlifts, focus on keeping the back flat and the core engaged throughout the lift.
- 4Micro-rest for 2-5 seconds between movements if needed to maintain form and efficiency.
- 5Prioritize smooth transitions between movements to maximize your work time.
Safety Considerations
Technical Focus
Ensure proper gripping technique during Pull-Ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility Work:
- 10-15 Shoulder Dislocates(Use a band or PVC pipe.)
- 30 seconds each side Hip Flexor Stretch
- 30 seconds each side Hamstring Stretch
Activation Sets:
2 rounds- 5-10 Pull-Up Progressions(Use bands or do negatives if needed.)
- 5 Dumbbell Deadlifts(Lightweight to focus on form.)
- 5 Push-Presses with Lightweight Dumbbells(Focus on technique.)
Scaling Options
Intermediate
Reduce weights by approximately 20%
- 1
dumbbell deadlift
Weight: 60/45 lbs (27/20 kg)
- 2
push press
Weight: 110/75 lbs (50/34 kg)
Scaled
Reduce weights by approximately 40% and modify movements as needed
- 1
dumbbell deadlift
Weight: 45/35 lbs (20/16 kg)
- 2
push press
Weight: 80/55 lbs (36/25 kg)
- 3
pull up
Banded Pull-Ups or Jumping Pull-Ups