AMRAPWeightliftingBenchmark25:00
Time Priority Linda
Weightlifting
Solo
Workout Details
AMRAP
25:00
AMRAP in 25 Minutes:
5Deadlifts
↳ 315/225 lbs (143/102 kg)
5Bench Presses
↳ 205/135 lbs (93/61 kg)
5Hang Squat Cleans
↳ 155/105 lbs (70/48 kg)
Coaching Tips
Strategy
- 1Start at a sustainable pace to avoid burnout later in the AMRAP.
- 2Focus on form, especially as fatigue sets in—slow down if you feel your technique is breaking down.
- 3Consider breaking the deadlifts or hang squat cleans into smaller sets (e.g. 3-2 reps) if needed, to maintain good form.
Safety Considerations
Technical Focus
Maintain a neutral spine and avoid rounding the back during lifts.
Recommended Warm-Up
General Warm-Up:
- 1000 meters Row(Use a moderate pace to elevate heart rate.)
Mobility:
- 5 per side Hip Flexor Stretch(Focus on deep stretches for hamstrings and hips.)
- 10-15 Shoulder Dislocates(Use a band or a stick for shoulder flexibility.)
- 10 per side Ankle Circles(Increase ankle mobility.)
Activation:
2 rounds- 5 Deadlifts (light weight)(Use a light weight to practice form.)
- 5 Bench Presses (light weight)(Use a light weight for activation.)
- 5 Hang Squat Cleans (light weight)(Use a light weight to practice the movement.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
deadlifts
Weight: 252/180 lbs (114/82 kg)
- 2
bench presses
Weight: 164/108 lbs (75/49 kg)
- 3
hang squat cleans
Weight: 124/84 lbs (56/38 kg)
Scaled
Reduce weights by approximately 40%.
- 1
deadlifts
Weight: 189/135 lbs (86/61 kg)
- 2
bench presses
Weight: 123/81 lbs (56/37 kg)
- 3
hang squat cleans
Weight: 93/63 lbs (42/29 kg)