AMRAPMetconBenchmark20:00
Sage at 20
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 minutes:
20Thrusters
↳ 135/95 lbs (61/43 kg)
20Pull-Ups
20Burpees
Coaching Tips
Strategy
- 1Pace yourself early in the WOD to avoid fatigue in the latter rounds.
- 2Keep thrusters unbroken if possible; focus on a steady rhythm and breathing pattern.
- 3Transition quickly between movements to maximize time spent working.
- 4Break pull-ups into manageable sets if needed to avoid excessive fatigue.
- 5Try to maintain a consistent speed for burpees; they are aerobic but can be taxing if too fast.
Safety Considerations
Technical Focus
Ensure proper alignment and depth during thrusters to avoid shoulder and lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Rowing - 2-3 min
Mobility:
- 30 sec each side Hip Flexor Stretch
- 10 Shoulder Dislocates
- 30 sec each side Wrist Stretch
Activation:
2 rounds- 5-10 Thrusters (light weight)
- 5-10 Pull-Ups (banded if needed)
- 5 Burpees (slow pace)
Scaling Options
Intermediate
Reduce weight for thrusters and allow for modified pull-up options.
- 1
thrusters
Reduce weight to 80%.
Weight: 110/75 lbs (50/34 kg)
- 2
pull ups
Banded Pull-Ups.
- 3
burpees
Standard.
Scaled
Further reduce weight and provide additional pull-up adaptations.
- 1
thrusters
Reduce weight to 40%.
Weight: 80/55 lbs (36/25 kg)
- 2
pull ups
Ring Rows.
- 3
burpees
Standard.