AMRAPMetconBenchmark24:00
Battleground 24
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
24:00
AMRAP in 24 minutes:
24 calAssault Air Bike
24Thruster
↳ 95/65 lbs (43/29 kg)
24Bar-Facing Burpee
24Knees-to-Elbows
Coaching Tips
Strategy
- 1Pace yourself during the bike to avoid burnout early; aim to maintain a steady cadence.
- 2Try to break the Thrusters into manageable sets (e.g., 12-12) to conserve energy for the following movements.
- 3Focus on quick transitions between movements to maximize your time within the AMRAP.
- 4For Bar-Facing Burpees, keep your movements efficient and land softly to save energy and reduce impact.
- 5On Knees-to-Elbows, engage your core throughout to ensure proper movement mechanics.
Safety Considerations
Technical Focus
Ensure proper technique on Thrusters and Knees-to-Elbows to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- Air Bike (Easy Pace) - 2 min
Mobility Drills:
- 10 each side Shoulder Stretch
- 10 each side Hip Flexor Stretch
- 10 each side Wrist Stretch
Activation: Mini-WOD
2 rounds- Air Bike (Moderate Pace) - 1 min
- 5 Thrusters (Lightweight)(Use approximately 40% of RX weight.)
- 5 Knees-to-Elbows (Knee Raises)
Scaling Options
Intermediate
Reduce the weight on Thrusters by ~20%
- 1
thruster
Weight: 76/52 lbs (34.5/23.5 kg)
Scaled
Reduce the weight on Thrusters by ~40% and substitute Knees-to-Elbows
- 1
thruster
Weight: 57/39 lbs (26/17.5 kg)
- 2
knees to elbows
Knee Raises