AMRAPMetcon15:00
Brimstone Burpee & Dumbbell Thruster Eclipse
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
15:00
15-Minute AMRAP:
30 calSki
15Burpee
30Dumbbell Thruster
↳ 30/30 lbs (14/14 kg)
Coaching Tips
Strategy
- 1Pace yourself in the ski erg to maintain energy throughout the 15 minutes.
- 2Consider breaking the thrusters into sets of 10 if you're struggling with fatigue to maintain form.
- 3Transition quickly between movements to maximize work time; plan where you place the dumbbells for easy access.
- 4Stay low and controlled during burpees to avoid excessive fatigue.
- 5Focus on breathing throughout the workout to maintain endurance.
Safety Considerations
Technical Focus
Ensure proper hip hinge and lockout on thrusters; maintain control on burpees.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Ski - 2 min
Mobility:
- 5-10 per side Shoulder Stretch - 30 sec(Focus on loosening shoulders.)
- 5-10 per side Hip Flexor Stretch - 30 sec(Open up hips for thrusters.)
- 5-10 per side Wrist Stretch - 30 sec(Prepare wrists for burpees.)
Activation:
2 rounds- 10 Air Squat(Focus on depth and form.)
- 5 Push-up(Warm up upper body.)
- 5 Dumbbell Press(Light weight to activate shoulders.)
Scaling Options
Intermediate
Reduce weight for the dumbbell thrusters by 20% and modify reps as necessary to maintain form.
- 1
dumbbell thruster
Use lighter weights for thrusters.
Weight: 24/24 lbs (10.9/10.9 kg)
Scaled
Reduce weight for the dumbbell thrusters by 40% and adjust reps.
- 1
dumbbell thruster
Use very light weights for thrusters.
Weight: 18/18 lbs (8.2/8.2 kg)