AMRAPMetconBenchmark20:00
Assault Bulldozer
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 minutes:
20 calAssault Air Bike
15Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
10Sumo Deadlift High Pull
↳ 95/65 lbs (43/29 kg)
5Push-Up
Coaching Tips
Strategy
- 1Prioritize efficient transitions between movements to maximize work time under fatigue.
- 2Aim to keep wall ball shots unbroken if you can; if not, consider breaking it into sets of 5 to maintain rhythm.
- 3Use the bike as an active recovery: maintain a steady pace to conserve energy for the high pulls and push-ups.
- 4For the sumo deadlift high pulls, focus on using your legs to lift the weight, keeping the arms straight until the weight is close to your body.
- 5On push-ups, keep your body in a straight line from head to heels; consider modifying to knee push-ups if form breaks down.
Safety Considerations
Technical Focus
Maintain a neutral spine during deadlifts and ensure proper shoulder engagement while performing wall balls.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Air Bike - 2 min
Mobility:
- 10 reps Dynamic Chest Stretch - 30 sec
- 10 reps each side Hip Flexor Stretch - 1 min
- 10 reps Shoulder Dislocates - 1 min
Activation:
2 rounds- 10 Air Squats
- 10 Kettlebell Deadlifts (light weight)(Focus on form.)
- 10 total Plank Shoulder Taps(Keep hips steady.)
Scaling Options
Intermediate
Decrease weights by ~20% and focus on form.
- 1
assault air bike
Maintain effort for calories.
- 2
wall ball shot
Reduce weight of the wall ball.
Weight: 16/10 lbs (7.25/4.5 kg)
- 3
sumo deadlift high pull
Reduce weight.
Weight: 75/55 lbs (34/25 kg)
- 4
push up
Knee push-ups or incline push-ups.
Scaled
Decrease weights by ~40% and focus on movement mechanics.
- 1
assault air bike
Maintain effort for calories.
- 2
wall ball shot
Lower weight of the wall ball.
Weight: 10/6 lbs (4.5/2.75 kg)
- 3
sumo deadlift high pull
Reduce weight.
Weight: 45/35 lbs (20/15 kg)
- 4
push up
Knee push-ups or elevated surface push-ups.