AMRAPMetcon23:00
Arctic Front Squat & Handstand Push-Up & Muscle-Up & Power Clean Rush
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
23:00
AMRAP in 23 Minutes:
3Power Clean
↳ 205/145 lbs (93/66 kg)
14Handstand Push-Up
9Front Squat
↳ 205/145 lbs (93/66 kg)
2Muscle-Up
Original WOD
AMRAP in 23 Minutes: 3 Power Cleans (205/145 lbs) 14 Handstand Push-Ups 9 Front Squats (205/145 lbs) 2 Muscle-Ups
Coaching Tips
Strategy
- 1Pace yourself, especially on the handstand push-ups; maintain good form to avoid fatigue.
- 2Focus on keeping the power cleans unbroken, ensuring a smooth transition to the front squats.
- 3For muscle-ups, use a kip to maximize efficiency and conserve energy.
- 4Break down the front squats into manageable sets if needed, such as 5-4 or 6-3.
- 5Keep transitions between movements quick to maximize AMRAP time.
Safety Considerations
Technical Focus
Ensure proper technique during the power clean to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Maintain a light pace to warm up upper and lower body.)
Mobility Work:
- Shoulder Stretch - 30 sec each side(Focus on shoulder and chest flexibility.)
- Hip Flexor Stretch - 30 sec each side(Loosen up hip flexors for front squats.)
- Wrist Stretch - 30 sec(Warm up wrists for handstand push-ups and muscle-ups.)
Activation Circuit: 2 Rounds of:
2 rounds- 5 Hang Power Clean (Empty Barbell)(Focus on technique for the power clean.)
- Band-Assisted Handstand Push-Up - 5 reps(Get comfortable with the handstand position.)
- 10 Bodyweight Squat(Activate legs for front squats.)
- 3-5 Pull-Ups (or Scaled Version)(Activate upper body for muscle-ups.)
Scaling Options
Intermediate
Reduce weights and modify muscle-up progression.
- 1
power clean
Weight: 165/105 lbs (75/48 kg)
- 2
handstand push up
Pike Push-Ups
- 3
front squat
Weight: 165/105 lbs (75/48 kg)
- 4
muscle up
Pull-Ups + Dips
Scaled
Further reduce weights and simplify movements.
- 1
power clean
Weight: 125/85 lbs (57/39 kg)
- 2
handstand push up
Box Push-Ups
- 3
front squat
Weight: 125/85 lbs (57/39 kg)
- 4
muscle up
Assisted Ring Rows + Jump Dips