Ben Bergeron
Workout Details
Three AMRAPs in 20 minutes:
AMRAP in 4 minutes:
↳ 95/65 lbs (43/29 kg)
1 round = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
Rest 4 minutes
AMRAP in 4 minutes:
↳ 135/95 lbs (61/43 kg)
1 round = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
Rest 4 minutes
AMRAP in 4 minutes:
↳ 155/105 lbs (70/48 kg)
1 round = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
Each Round of DT:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
Coaching Tips
Strategy
- 1Stay consistent with your pace on the rower, aiming to maintain a sustainable calorie output throughout each 4-minute AMRAP.
- 2Break the rounds of DT into manageable sets. For example, consider doing6 Deadlifts, 3 Hang Power Cleans, and then 2 Push Jerks if needed to keep form intact.
- 3Use the rest periods to focus on breathing and prepare mentally for the next AMRAP, avoiding fatigue buildup.
- 4On the last AMRAP, push harder on the rower as it's shorter, but be cautious to not compromise form during the lifts.
- 5Prioritize efficient transitions between movements to maximize work time.
Safety Considerations
Technical Focus
Ensure proper form on all lifting movements to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Row - 5 min(Keep a moderate pace to warm up.)
Mobility Drills:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocations - 10 sec(Use a band or a PVC pipe.)
- 10 each side Thoracic Spine Rotation
Activation:
2 rounds- 5 Deadlift(Use light weight, focus on form.)
- 5 Hang Power Clean(Use light weight, emphasize technique.)
- 5 Push Jerk(Use light weight, reinforce the drive.)
Scaling Options
Intermediate
Reduce weight and intensity but maintain the movement integrity.
- 1
rounds of dt
Perform 2 Rounds instead of 3.
Weight: 75/55 lbs (34/25 kg)
- 2
row
Maintain the row but pace it more slowly.
Scaled
Significantly reduce weights; focus on movement patterns.
- 1
rounds of dt
Perform 1 Round instead of 3.
Weight: 45/30 lbs (20/14 kg)
- 2
row
Perform only half the calories, 10-15 max.