AMRAPMetconBenchmark20:00
Shorty
Weightlifting
Team of 4
Workout Details
AMRAP
20:00
AMRAP in 20 minutes with a team of 5:
21Deadlift
↳ 100/70 lbs (45/32 kg)
15Overhead Squat
↳ 40/30 lbs (18/14 kg)
9Thruster
↳ 70/50 lbs (32/23 kg)
Coaching Tips
Strategy
- 1Pace yourself to maintain consistent efforts throughout the 20 minutes.
- 2Break the Deadlifts into smaller sets if necessary to prevent fatigue.
- 3Keep your transitions as quick as possible to maximize time under tension during the WOD.
- 4Focus on form for the Overhead Squats to avoid shoulder and back strain – use lighter weights if needed.
- 5Take deep breaths at the top of each Thruster to maintain focus and prepare for the next movement.
Safety Considerations
Technical Focus
Ensure neutral spine during all lifts to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 500m Row(Focus on a steady pace.)
Mobility:
- 10 Shoulder Dislocates(Use a resistance band or a PVC pipe.)
- 30 sec each side Pigeon Stretch - 30 sec
- 30 sec each side Hip Flexor Stretch - 30 sec
Activation: 2 Rounds of:
2 rounds- 10 Deadlift (Light)(About 50% of your working weight.)
- 8 Overhead Squat (Light)(Use a PVC pipe or light barbell.)
- 6 Thruster (Light)(Focus on poor movement patterns.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
deadlift
Weight: 80/56 lbs (36/25 kg)
- 2
overhead squat
Weight: 32/24 lbs (14/11 kg)
- 3
thruster
Weight: 56/40 lbs (25/18 kg)
Scaled
Reduce weights by approximately 40%.
- 1
deadlift
Weight: 60/42 lbs (27/19 kg)
- 2
overhead squat
Weight: 24/18 lbs (11/8 kg)
- 3
thruster
Weight: 42/30 lbs (19/14 kg)