AMRAPMetcon12:00
Frostbite Bent Over Row & Front Rack Lunge & Strict Press Fury
Weightlifting
Solo
Workout Details
AMRAP
12:00
12min AMRAP
20Bent Over Row
↳ 75/55 lbs (34/25 kg)
16Front Rack Lunge
↳ 75/55 lbs (34/25 kg)
12Strict Press
↳ 75/55 lbs (34/25 kg)
Original WOD
12min AMRAP 20 Bent Over Rows (75/55 lbs) 16 Front Rack Lunges (75/55 lbs) 12 Strict Press (75/55 lbs)
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the AMRAP to avoid burnout in later rounds.
- 2Consider breaking the Bent Over Rows into smaller sets if the weight feels heavy, such as 10-10 or 15-5, to maintain proper form.
- 3For the Front Rack Lunges, maintain an upright torso and do not let the front knee extend excessively past the toe.
- 4Focus on control during the Strict Press, ensuring you use your legs to drive up effectively without overarching your back.
- 5Take quick, efficient transitions between movements to maximize work time.
Safety Considerations
Technical Focus
Ensure the back stays flat during the bent over row to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min(Keep a moderate pace to warm up the body.)
Mobility:
- 10-15 Shoulder Dislocates(Using a band or stick to open up the shoulders.)
- 10-15 seconds each side Hip Flexor Stretch(Kneeling position.)
- 10-15 seconds each side Hamstring Stretch(Standing or seated.)
Activation: 2 rounds of:
2 rounds- 10 Light Bent Over Rows(Use lighter weight to activate the back.)
- 10 each leg Bodyweight Lunges(Focus on form and balance.)
- 8-10 Strict Press with Empty Bar(Get comfortable with the shoulder position.)
Scaling Options
Intermediate
Reduce weight to ~20% less than RX
- 1
bent over row
Weight: 60/45 lbs (27/20 kg)
- 2
front rack lunge
Weight: 60/45 lbs (27/20 kg)
- 3
strict press
Weight: 60/45 lbs (27/20 kg)
Scaled
Reduce weight to ~40% less than RX
- 1
bent over row
Weight: 45/35 lbs (20/16 kg)
- 2
front rack lunge
Weight: 45/35 lbs (20/16 kg)
- 3
strict press
Weight: 45/35 lbs (20/16 kg)