AMRAPMetconBenchmark20:00
Assault Finisher
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
20:00
AMRAP 20 min:
5Squat Clean
↳ 135/95 lbs (61/43 kg)
10Bent Over Row
↳ 135/95 lbs (61/43 kg)
15Push-Up
20 calAssault Air Bike
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the WOD; aim to keep movements consistent.
- 2Focus on breaking up the Squat Cleans and Bent Over Rows into manageable sets if fatigue sets in, such as 3-2 for Squat Cleans.
- 3Switch to the Assault Bike immediately after the last Push-Up to minimize transition time.
- 4Use a consistent rhythm on Push-Ups; avoid losing form to save energy.
- 5Hydrate well post-session but consider taking small sips during transitions.
Safety Considerations
Technical Focus
Ensure proper loading technique during Squat Cleans to prevent lower back strain.
Recommended Warm-Up
- Assault Air Bike (easy pace) - 2 min
- Hip Flexor Stretch - 30 sec each side
- 10 Shoulder Dislocates(Using a band or stick)
- 10 Ankle Rolls
2 rounds
- 5 Squat Clean (light weight)(Focus on form)
- 5 Bent Over Row (light weight)(Controlled movement)
- 5 Push-Up (knee version if needed)
Scaling Options
Intermediate
Reduce weight by about 20% and adjust push-ups if needed.
- 1
squat clean
Weight: 110/75 lbs (50/34 kg)
- 2
bent over row
Weight: 110/75 lbs (50/34 kg)
- 3
push up
Elevated Push-Ups
Scaled
Reduce weight by about 40% and modify push-ups as needed.
- 1
squat clean
Weight: 80/55 lbs (36/25 kg)
- 2
bent over row
Weight: 80/55 lbs (36/25 kg)
- 3
push up
Knee Push-Ups