AMRAPMetconBenchmark21:00
Assault Road Block
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
21:00
AMRAP in 21 Minutes:
3Thruster
↳ 135/95 lbs (61/43 kg)
6Bar Over Burpee
9Pull-Up
12Hand Release Push-Up
15 calAssault Air Bike
Coaching Tips
Strategy
- 1Start at a steady pace to avoid burnout early on, especially with the movements that involve pushing and pulling.
- 2Consider breaking the thrusters into sets of 2 and 1 if needed to maintain form and efficiency.
- 3Stay low during bar over burpees to minimize the time spent off the ground, which can help keep pace.
- 4For pull-ups, use a pace that allows you to complete them without excessive rest; consider a grip that you find stronger for your body.
- 5Micro-rest at the bottom of hand release push-ups to maintain a fast pace while staying effective on the chest and triceps.
- 6On the Assault Air Bike, maintain a consistent cadence; aim for a slight negative split as you near the end.
Safety Considerations
Technical Focus
Maintain a neutral spine during thrusters and pull-ups to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Assault Air Bike(Start with a low intensity to increase heart rate.)
Mobility:
- 5-10 repetitions Air Squat Stretch(Focus on ankles, hips, and lower back.)
- 10 repetitions Shoulder Pass-Throughs(Use a band or PVC pipe to improve shoulder mobility.)
- 5-10 repetitions Chest Opener Stretch(Hold each stretch for 15 seconds to loosen up.)
Activation: Mini-WOD:
2 rounds- 5 repetitions Thruster (empty barbell)(Focus on form and engage legs and core.)
- 5 repetitions Pull-Up (banded or jumping)(Warm up the grip and back.)
- 5 repetitions Push-Up (knee or regular)(Work on form, especially the full range of motion.)
Scaling Options
Intermediate
Reduce weights and adjust movements for skill level
- 1
thruster
Reduce weight on barbell for thrusters.
Weight: 110/70 lbs (50/32 kg)
- 2
bar over burpee
Standard bar over burpee.
- 3
pull up
Banded pull-ups.
- 4
hand release push up
Standard push-ups without hand release.
- 5
assault air bike
Standard calories on Assault Bike.
Scaled
Further reduce weights and modify movements as needed
- 1
thruster
Dumbbell thrusters or empty barbell.
Weight: 75/45 lbs (34/20 kg)
- 2
bar over burpee
Standard bar over burpee.
- 3
pull up
Pull-up with a lower bar for jumping pulls.
- 4
hand release push up
Wall push-ups.
- 5
assault air bike
Quantity reduction to 10 calories.