AMRAPMetconBenchmark30:00
Assault Journey
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
AMRAP
30:00
AMRAP in 30 minutes:
10Front Squat
↳ 135/95 lbs (61/43 kg)
10Bench Press
↳ 205/135 lbs (93/61 kg)
10Pull-Up
10GHD Extension
20 calAssault Air Bike
Coaching Tips
Strategy
- 1Pace yourself; this is a longer AMRAP, so avoid going out too fast on the first round.
- 2Consider breaking up the sets if the weights feel heavy, especially on the Bench Press and Front Squat.
- 3Keep transitions quick but efficient—transitioning smoothly between movements will save time and keep your heart rate up.
- 4Focus on maintaining good form during the Pull-Ups and GHD Extensions to prevent injury as fatigue sets in.
- 5Stay mentally engaged and set mini-goals for every couple of rounds.
Safety Considerations
Technical Focus
Ensure proper technique on squats and presses to avoid strain on the lower back and shoulders.
Recommended Warm-Up
General Warm-Up:
- 2 min at light pace Assault Bike - 2 min
Mobility:
- 2x30 sec Hip Flexor Stretch - 30 sec(Each side)
- 2x30 sec Shoulder Stretch - 30 sec(Each side)
- 5-10 Cat-Cow Stretch
Activation:
2 rounds- 5-10 Front Squat (light weight)(Focus on technique.)
- 5-10 Bench Press (light weight)(Focus on form.)
- 5 Pull-Ups (assisted if necessary)
- 5-10 GHD Extension (bodyweight)
Scaling Options
Intermediate
Reduce weights by ~20%.
- 1
front squat
Weight: 110/75 lbs (50/34 kg)
- 2
bench press
Weight: 175/110 lbs (79/50 kg)
- 3
pull up
Banded Pull-ups
- 4
ghd extension
- 5
assault air bike
Scaled
Reduce weights by ~40%.
- 1
front squat
Weight: 80/55 lbs (36/25 kg)
- 2
bench press
Weight: 125/80 lbs (57/36 kg)
- 3
pull up
Ring Rows
- 4
ghd extension
- 5
assault air bike