AMRAPMetconBenchmark24:00
Assault Battle Box
Weightlifting
Monostructural
Solo
Workout Details
AMRAP
24:00
AMRAP in 24 minutes:
4Front Squat
↳ 135/95 lbs (61/43 kg)
8Power Curl
↳ 135/95 lbs (61/43 kg)
12Push Press
↳ 135/95 lbs (61/43 kg)
16Box Jump
24/20 in
24 calAssault Air Bike
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the AMRAP, focusing on breathing and movement efficiency.
- 2Consider breaking the front squats and push presses into smaller sets to avoid fatigue as the workout progresses.
- 3Keep box jumps smooth and consistent; if needed, modify to step-ups to maintain your speed and reduce the risk of injury.
- 4Transition quickly between movements but prioritize form, especially as fatigue sets in.
- 5Stay focused during the Assault Bike; maintain a steady cadence to avoid burnout later in the workout.
Safety Considerations
Technical Focus
Ensure proper squat depth and overhead positioning during the push press to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 5 mins Row - 5 min easy
Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec(Focus on stretching the hip flexors.)
- 30 sec each side Shoulder Stretch - 30 sec(Stretch your shoulders to prepare for overhead movements.)
- 30 sec each side Ankle Mobility - 30 sec(Improve ankle mobility for squats.)
Activation:
2 rounds- 5-10 Front Squat (light)(Use an empty barbell to groove the movement pattern.)
- 5-10 Push Press (light)(Ensure proper overhead mechanics with a light weight.)
- 5 Box Jump (Step-ups as an option)(Focus on form rather than speed.)
Scaling Options
Intermediate
Reduce weights by 20% and adjust movements slightly for technique.
- 1
front squat
Reduce weight
Weight: 110/75 lbs (50/34 kg)
- 2
power curl
Reduce weight
Weight: 110/75 lbs (50/34 kg)
- 3
push press
Reduce weight
Weight: 110/75 lbs (50/34 kg)
- 4
box jump
Lower height or step-ups
Scaled
Reduce weights by 40% and modify movements for accessibility.
- 1
front squat
Reduce weight
Weight: 80/55 lbs (36/25 kg)
- 2
power curl
Reduce weight
Weight: 80/55 lbs (36/25 kg)
- 3
push press
Reduce weight
Weight: 80/55 lbs (36/25 kg)
- 4
box jump
Box Step-ups