AMRAPMetconBenchmark22:00
Ache
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
22:00
AMRAP in 22 Minutes:
20Power Clean
↳ 95/65 lbs (43/29 kg)
40Toes-to-Bar
60 calAir Bike
80Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
10/9 ft target
100Double-Under
Coaching Tips
Strategy
- 1Break the Power Cleans into manageable sets to prevent early fatigue. Consider sets of 5 for 20 total reps.
- 2For Toes-to-Bar, aim for large sets (10-15) but listen to your body. If fatigue sets in, modify to sets of 5-8.
- 3Pace the Air Bike so you can maintain a consistent output without burning out. Track your calories but don't rush overly fast.
- 4During Wall Balls, focus on keeping a steady rhythm. Use a consistent breathing pattern and aim for deep squats.
- 5For Double-Unders, if you struggle, focus on your timing and try single-unders as an alternative while maintaining the same rep count.
Safety Considerations
Technical Focus
Ensure proper lifting technique to avoid back strain on Power Cleans.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Air Bike - 2 min easy
Mobility Warm-Up:
- 5 per side Hip Flexor Stretch
- 10 Shoulder Dislocates
- 5 per side Wrist Flexor Stretch
Activation Mini-WOD:
2 rounds- 5 Power Clean (empty bar)
- 5 Toes-to-Bar (knee raises for activation)
- 10 Wall Ball Shot (light weight)
Scaling Options
Intermediate
Reduce weights and reps for load management.
- 1
power clean
Reduce weight
Weight: 75/55 lbs (34/25 kg)
- 2
wall ball shot
Reduce weight
Weight: 16/10 lbs (7/5 kg)
Scaled
Further reduce weights and modify movements for safety.
- 1
power clean
Use a lighter bar or dumbbells
Weight: 45/35 lbs (20/16 kg)
- 2
wall ball shot
Use a lighter ball
Weight: 10/6 lbs (4/3 kg)