AMRAPMetconBenchmark20:00
Dead Leg
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
20:00
AMRAP 20 minutes:
15 calAssault Air Bike
10Thruster
↳ 95/65 lbs (43/29 kg)
5Box Jump
30/24 in box height
Coaching Tips
Strategy
- 1Start with a steady pace on the Assault Bike to conserve energy for the Thrusters and Box Jumps.
- 2Aim to keep Thrusters unbroken if possible, but take small breaks if form is compromised.
- 3On Box Jumps, focus on landing softly to reduce impact and maintain good form throughout the workout.
- 4Use efficient transitions between movements to maximize your work time during the AMRAP.
- 5Monitor your heart rate and adjust pace if you're feeling fatigued too early.
Safety Considerations
Technical Focus
Maintain a neutral spine during Thrusters to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Air Bike - 2 min easy(Maintain a low resistance to warm muscles.)
Mobility Drills:
- 10-15 Bodyweight Squats(Focus on full range of motion.)
- 10 Arm Circles(5 forward, 5 backward.)
- 30 sec each side Hip Flexor Stretch - 30 sec each side(Helps open the hips for Box Jumps and Thrusters.)
Activation:
2 rounds- 5 Thruster with Empty Barbell(Activate shoulders and legs.)
- 5 each leg Box Step-Ups(Focus on keeping the weight in the heel.)
- 1 min Calorie Row or Jog - 1 min(Get the heart rate up.)
Scaling Options
Intermediate
Reduce Thruster weight and Box Jump height.
- 1
thruster
Reduce to 75/55 lbs.
Weight: 75/55 lbs (34/25 kg)
- 2
box jump
Use a 24/20 in box.
Scaled
Further reduce Thruster weight and Box Jump height.
- 1
thruster
Use 45/35 lbs.
Weight: 45/35 lbs (20/16 kg)
- 2
box jump
Use a 20/16 in box.