AMRAPMetconBenchmark11:00
Games 21.11
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
11:00
AMRAP in 11 minutes:
1Pegboard Ascent
7Single-Arm Dumbbell Overhead Squat
↳ 70/50 lbs (32/23 kg)
15Double-Under
Heavy
Coaching Tips
Strategy
- 1Pace yourself on the pegboard ascent; ensure you are comfortable and steady as you climb.
- 2For the single-arm overhead squats, focus on maintaining a stable core and keeping your arm locked overhead, use smaller sets if needed to keep form.
- 3During heavy double-unders, concentrate on maintaining a consistent rhythm and try to avoid tripping.
- 4If you're nearing fatigue, consider taking quick breaks between movements to maintain performance over the entire duration of the WOD.
Safety Considerations
Technical Focus
Ensure proper shoulder stability and core engagement during overhead squats.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Light rowing to raise heart rate.)
Mobility Work:
- 10 Shoulder Dislocates(Using a band or PVC pipe.)
- 5 each side Hip Flexor Stretch - 30 sec
- 5 each side Wrist Mobility Stretch - 30 sec
Activation:
2 rounds- 5 each arm Dumbbell Strict Press(Light weight to activate shoulders.)
- 5-10 Goblet Squats(Using a light dumbbell.)
- 30 seconds Jump Rope(Focus on technique for double-unders.)
Scaling Options
Intermediate
Reduce weights for overhead squats and use lighter resistance in double-unders.
- 1
single arm dumbbell overhead squat
Use lighter weight for dumbbell overhead squats.
Weight: 55/35 lbs (25/15 kg)
- 2
double under
Single-Under instead of heavy double-unders.
Scaled
Lower weights significantly for overhead squats and modify jumping technique.
- 1
single arm dumbbell overhead squat
Use a lighter weight for overhead squats.
Weight: 40/30 lbs (18/14 kg)
- 2
double under
Substitute with jumping jacks or 30 single-unders.