AMRAPMetconBenchmark10:00
DG
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
AMRAP
10:00
- 1Toes-to-Bar8 reps
- 2Dumbbell Thruster8 reps
35/25 lbs (16/11 kg)
- 3Dumbbell Walking Lunge12 reps
35/25 lbs (16/11 kg)
Coaching Tips
Strategy
- 1Focus on rhythmic breathing during Toes-to-Bars to maintain consistency.
- 2For Dumbbell Thrusters, ensure to keep a stable core and avoid excessive leaning.
- 3Ensure your lunges are controlled, stepping fully forward with balance.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
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
Decrease weight slightly while maintaining form and technique.
- 1
dumbbell thrust
Hold weight lower for more stability.
Weight: 30/20 lbs (14/9 kg)
- 2
dumbbell walking lunge
Hold weights close to your body for more support.
Weight: 30/20 lbs (14/9 kg)
Scaled
Use lighter weights and focus on form.
- 1
dumbbell thrust
Use lighter dumbbells or bodyweight.
Weight: 20/15 lbs (9/7 kg)
- 2
dumbbell walking lunge
Step back lunges if needed.
Weight: 20/15 lbs (9/7 kg)