AMRAPMetcon
Brimstone KB Front Rack Carry & Rope Climb Ambush
1,2,3 Reps Repeating
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
AMRAP 12 Minutes:
1,2,3 Reps Repeating:
Rope Climb
KB Front Rack Carry
↳ 53/35 lbs (24/16 kg)
20 yards = 18.29 meters
Coaching Tips
Strategy
- 1Pace yourself on the rope climbs; they can be taxing on your grip and shoulders. Break it down into manageable heights if necessary.
- 2During the KB front rack carry, focus on keeping your elbows high and your core engaged to stabilize the kettlebell.
- 3Try to keep your transitions quick between movements to maximize work time within the AMRAP.
- 4Consider using a split strategy for the rope climb, alternating between full climbs and shorter ascents or modifications as needed.
- 5Stay mindful of your breath while carrying the kettlebell; controlled breathing will help maintain endurance.
Safety Considerations
Technical Focus
Ensure proper grip and technique on the rope climb to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Rowing (light) - 3 min easy(Keep a steady pace to increase heart rate.)
Mobility Drills:
- Shoulder Stretch - 1 min each side(Focus on chest and shoulder flexibility.)
- Hip Flexor Stretch - 1 min each side(Open up hip flexors for better movement during the carry.)
- Wrist Mobility - 2 min(Warm up wrists for the rope and kettlebell.)
Activation Set:
2 rounds- 3 3 Rope Climbs (scaled to a lower height if necessary)(Perform with control.)
- 3 3 Kettlebell Front Rack Carries (lightweight)(Focus on form, maintaining an upright torso.)
Scaling Options
Intermediate
Reduce kettlebell weight and consider using a shorter rope climb.
- 1
rope climb
Use a shorter height or scaled rope climb technique.
- 2
kb front rack carry
Use a lighter kettlebell.
Weight: 42/26 lbs (19/12 kg)
Scaled
Further reduce kettlebell weight and modify the rope climb.
- 1
rope climb
Ring Rows or Towel Pulls as an alternative.
- 2
kb front rack carry
Use a very light kettlebell or dumbbell.
Weight: 26/15 lbs (12/7 kg)