AMRAPMetconWeightliftingGymnasticsBenchmark20:00
American Dream
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
20:00
AMRAP 20 Minutes:
Ascending Ladder of:
Power Clean
↳ 200/140 lbs (91/64 kg)
Muscle-Up
Coaching Tips
Strategy
- 1Start with a manageable number of reps for each movement to establish a sustainable pace.
- 2Focus on maintaining good form rather than speed, especially for the Power Clean.
- 3Micro-rest between rounds or movements if needed, especially as the reps increase.
- 4Consider using the least amount of rest necessary while still maintaining form during Muscle-Ups.
- 5Try to break the Power Cleans into sets (e.g., 3-5 reps) if fatigue sets in during the ladder.
Safety Considerations
Technical Focus
Ensure proper hip extension and pull technique during Power Cleans; watch for shoulder strain during Muscle-Ups.
Recommended Warm-Up
General Warm-Up:
- 300m Row
Mobility Work:
- 5 each side Shoulder Stretch
- 5 each side Hip Flexor Stretch
- 5 each side Wrist Stretch
Activation Drills: 2 Rounds of:
2 rounds- 5 Power Clean (empty bar)
- 5 Pull-Up (assisted or jumping)
- 5 Dip (bench dips if needed)
Scaling Options
Intermediate
Reduce weights by ~20% and include muscle-up progression.
- 1
power clean
Same movement, reduced weight.
Weight: 160/110 lbs (72/50 kg)
- 2
muscle up
Substitute with Pull-Ups + Dips.
Scaled
Reduce weights by ~40% and include basic pull-up progressions.
- 1
power clean
Same movement, further reduced weight.
Weight: 120/85 lbs (54/39 kg)
- 2
muscle up
Substitute with Banded Pull-Ups + Parallel Dips.
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