AMRAPMetconBenchmark10:00
Steve
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
10:00
AMRAP in 10 Minutes:
10Power Clean
↳ 115/80 lbs (52/36 kg)
10Lateral Burpees Over Bar
10Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1Pace yourself throughout the 10 minutes to maintain stamina.
- 2Keep the power cleans unbroken if possible; focus on form over speed early on.
- 3Transition quickly between movements to make the most of your time.
- 4Use your legs to generate power during wall ball shots for efficient reps.
- 5For lateral burpees, practice a fluid motion to minimize time on the ground.
Safety Considerations
Technical Focus
Maintain a flat back during power cleans to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Focus on a consistent pace.)
Mobility:
- 1 per side Hip Flexor Stretch - 30 sec(Kneel on one knee and push hips forward.)
- 10 Shoulder Dislocates - 30 sec(Use a band or a towel.)
- 10 per leg Leg Swings - 30 sec(Swing legs forward and back and side to side.)
Activation:
2 rounds- 3 Power Cleans (Bar Only)(Focus on exploding from the ground.)
- 5 Burpees(Smooth, controlled, and ready to jump over the bar.)
- 5 Wall Ball Shots (Light Weight)(Use a lighter wall ball to practice form.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
power clean
None
Weight: 92/64 lbs (41.73/29.02 kg)
- 2
lateral burpees over bar
None
- 3
wall ball shot
None
Weight: 16/11 lbs (7.26/4.99 kg)
Scaled
Reduce weights by approximately 40%.
- 1
power clean
None
Weight: 70/48 lbs (31.75/21.77 kg)
- 2
lateral burpees over bar
None
- 3
wall ball shot
None
Weight: 12/8 lbs (5.44/3.63 kg)