AMRAPMetconBenchmark21:00
Freedom Sauce
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
21:00
Four 3-Minute AMRAPs in 21 Minutes:
AMRAP in 3 Minutes:
21Overhead Squat
↳ 95/65 lbs (43/29 kg)
21Over-the-Rower Burpee
Row
3 Minutes Rest
AMRAP in 3 Minutes:
18Overhead Squat
↳ 115/80 lbs (52/36 kg)
18Over-the-Rower Burpee
Row
3 Minutes Rest
AMRAP in 3 Minutes:
15Overhead Squat
↳ 135/95 lbs (61/43 kg)
15Over-the-Rower Burpee
Row
3 Minutes Rest
AMRAP in 3 Minutes:
12Overhead Squat
↳ 155/105 lbs (70/48 kg)
12Over-the-Rower Burpee
Row
Coaching Tips
Strategy
- 1Pace yourself, especially in the first AMRAP to avoid fatigue in later rounds.
- 2Aim to keep the Overhead Squats unbroken where possible, as they are a primary movement in each section.
- 3Use small, timed transitions to the rower to maximize your rowing time for max calories.
- 4Pay attention to mechanics on burpees; maintain a steady rhythm without losing form. Remember to breathe!
- 5Focus on maintaining an upright torso on the overhead squats to protect your lower back.
Safety Considerations
Technical Focus
Proper overhead positioning and squat depth.
Recommended Warm-Up
General Warm-Up:
- 300-500m Row at Moderate Intensity(Focus on warming up the shoulders and legs.)
Mobility:
- 10-15 Shoulder Dislocates(Use a band or PVC pipe.)
- 30 sec Overhead Squat Stretch(Focus on hips and shoulders.)
- 10-10 Dynamic Lunges(Include arm reach overhead.)
Activation:
2 rounds- 5-8 Overhead Squats with PVC(Use lightweight to reinforce movement pattern.)
- 5 Burpees(Get comfortable with the movement.)
- 30 sec Row at Easy Intensity(Prepare for max effort later.)
Scaling Options
Intermediate
Reduce weights to ~20% less than prescribed weights.
- 1
overhead squat
Weight: 75/55 lbs (34/25 kg)
- 2
over the rower burpee
- 3
row
Focus on technique.
Scaled
Reduce weights and reps by ~40%.
- 1
overhead squat
Weight: 55/35 lbs (25/15 kg)
- 2
over the rower burpee
Step back and forward instead of jumping.
- 3
row
Focus on shorter intervals.
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