AMRAPMetconBenchmark09:00
Speed Round
Weightlifting
Monostructural
Solo
Workout Details
AMRAP
09:00
AMRAP in 9 Minutes:
3Power Clean
↳ 135/95 lbs (61/43 kg)
3Front Squat
↳ 135/95 lbs (61/43 kg)
3Push Jerk
↳ 135/95 lbs (61/43 kg)
9 calAssault Air Bike
Coaching Tips
Strategy
- 1Aim for smooth transitions between movements to maximize your time.
- 2Break up the barbell work (Power Cleans, Front Squats, Push Jerks) into manageable sets if you're struggling with power and fatigue.
- 3Focus on maintaining good form even when tired; avoid leaning forward during the Front Squats and Push Jerks.
- 4Plan your pacing on the Assault Air Bike; keep a steady effort to maintain a good calorie burn without completely exhausting yourself.
Safety Considerations
Technical Focus
Monitor for proper bar path and hip engagement in lifts.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Assault Air Bike - 3 min
Mobility:
- 30 sec each side Squat Stretch - 30 sec
- 10 reps Shoulder Dislocations(Use a band or PVC pipe.)
- 30 sec each side Hip Flexor Stretch - 30 sec
Activation:
2 rounds- 3 Power Cleans(Use light weight.)
- 3 Front Squats(Use light weight.)
- 3 Push Jerks(Use light weight.)
Scaling Options
Intermediate
Reduce weights by ~20% for all barbell movements.
- 1
power cleans
Weight: 110/75 lbs (50/34 kg)
- 2
front squats
Weight: 110/75 lbs (50/34 kg)
- 3
push jerks
Weight: 110/75 lbs (50/34 kg)
Scaled
Reduce weights by ~40% for all barbell movements and consider movement modifications for form.
- 1
power cleans
Weight: 80/55 lbs (36/25 kg)
- 2
front squats
Weight: 80/55 lbs (36/25 kg)
- 3
push jerks
Weight: 80/55 lbs (36/25 kg)