AMRAPMetconBenchmark23:00
Sadie Jane
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
23:00
AMRAP in 23 minutes:
16 ftShuttle Runs
9Bar-Facing Burpee
3Power Clean
↳ 185/125 lbs (84/57 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace on Shuttle Runs to avoid fatigue early in the round.
- 2Consider breaking the Bar-Facing Burpees into smaller sets to maintain consistent effort throughout.
- 3For the Power Cleans, focus on form over speed, breaking into singles if needed to maintain technique.
- 4Transition quickly between movements to maximize work time in each AMRAP interval.
- 5Keep your core engaged throughout all movements to support stability and power.
Safety Considerations
Technical Focus
Ensure proper form on Power Cleans to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jogging - 2 min(Light jog to raise heart rate.)
Mobility:
- 30 sec each side Hip Flexor Stretch(Stretch hip flexors.)
- 10 Shoulder Dislocations(Use a band or stick for shoulder mobility.)
- 10 in each direction Ankle Rolls(Loosen up ankles.)
Activation: 2 Rounds of:
2 rounds- 5 Shuttle Runs (light pace)(Focusing on form.)
- 3 Bar-Facing Burpees (slow tempo)(Focus on getting smooth and controlled no rush.)
- 3 Power Cleans (empty barbell)(Work on the clean technique.)
Scaling Options
Intermediate
Reduce Power Clean weight and adjust shuttle run distance.
- 1
power clean
Weight: 150/100 lbs (68/45 kg)
- 2
shuttle runs
Shorten distance to 20 ft.
Scaled
Adjust Power Clean weight significantly and shorten shuttle runs.
- 1
power clean
Weight: 110/75 lbs (50/34 kg)
- 2
shuttle runs
Shorten distance to 15 ft.