AMRAPMetconBenchmark26:00
Bullfrog 811GS
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
AMRAP
26:00
- 1Box Jump10 reps
24/20 in
- 2Deadlift5 reps
225/155 lbs (102/70 kg)
- 3Wall Ball16 reps
40/30 lbs (18/14 kg)
- 4Farmer Carry811 m
106/77 lbs (48/35 kg)
Note: Each round includes Box Jumps, Deadlifts, and Wall Balls. Cash out with the Farmer's Carry.
Coaching Tips
Strategy
- 1Maintain a steady pace to maximize rounds.
- 2Break down the Deadlifts and Wall Balls if needed to avoid fatigue.
Safety Considerations
Technical Focus
Focus on proper deadlift form to avoid injury.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce weights for deadlifts and wall balls
- 1
deadlift
Reduce Deadlifts weight
Weight: 185/125 lbs (84/57 kg)
- 2
wall ball
Reduce Wall Ball weight
Weight: 30/20 lbs (14/9 kg)
Scaled
Bodyweight and reduced weights for all movements
- 1
box jump
Box Step-Ups
- 2
deadlift
Use lighter deadlift weight
Weight: 95/65 lbs (43/29 kg)
- 3
wall ball
Use lighter wall ball weight
Weight: 20/14 lbs (9/6 kg)