AMRAPMetconBenchmark25:00
The Burner
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
AMRAP
25:00
AMRAP in 25 minutes:
5Chest-to-Bar Pull-Up
10Clean and Split Jerk
↳ 135/95 lbs (61/43 kg)
15Bench Press
↳ 205/135 lbs (93/61 kg)
20 calAssault Air Bike
Coaching Tips
Strategy
- 1Pace yourself throughout the 25 minutes; avoid going too fast in the early rounds.
- 2Keep your Chest-to-Bar Pull-Ups unbroken if possible; use a false grip for better transition.
- 3For Clean and Split Jerks, drive through your legs and keep your core tight to stabilize the bar overhead.
- 4Break the Bench Press into manageable sets if you start to feel fatigued (e.g., sets of 5).
- 5On the Assault Air Bike, find a consistent pace that allows you to maintain your effort without burning out too quickly.
Safety Considerations
Technical Focus
Ensure proper bar path and shoulder engagement during Clean and Split Jerks.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Assault Air Bike(Focus on smooth cycling, gradually increasing the pace.)
Mobility Work:
- 30 sec each side Shoulder Stretch
- 30 sec each side Hip Flexor Stretch
- 30 sec each side Wrist Stretch
Activation Circuit:
2 rounds- 3-5 Chest-to-Bar Pull-Up(Focus on full range of motion.)
- 5 Clean and Split Jerk (light weight)(Use a lighter weight to practice form.)
- 5-10 Bench Press (light weight)(Focus on stabilizing the bar and engaging your lats.)
Scaling Options
Intermediate
Reduce weights and complexity for better manageability.
- 1
chest to bar pull up
Banded Pull-Ups
- 2
clean and split jerk
Use a lighter barbell
Weight: 110/65 lbs (50/30 kg)
- 3
bench press
Use a lighter weight
Weight: 155/95 lbs (70/43 kg)
- 4
assault air bike
Complete 15 calories instead of 20
Scaled
Further reduce weights and replace difficult movements.
- 1
chest to bar pull up
Ring Rows
- 2
clean and split jerk
Use a light barbell or dumbbells
Weight: 80/55 lbs (36/25 kg)
- 3
bench press
Use a light weight
Weight: 95/65 lbs (43/30 kg)
- 4
assault air bike
Complete 10 calories instead of 20