AMRAPHybridBenchmark20:00
Gomez
Monostructural
Gymnastics
Weightlifting
Team of 4
Workout Details
AMRAP
20:00
AMRAP in 20 minutes (Team of 4):
10Thruster
↳ 70/50 lbs (32/23 kg)
8Pull-Up
150 mRun
Coaching Tips
Strategy
- 1Keep a steady pace on the Thrusters; consider breaking up sets into smaller chunks if needed (e.g., 5+5) to maintain form.
- 2Transition quickly between movements. Have the next athlete ready to go once their partner finishes their segment.
- 3During Pull-Ups, focus on full extension at the bottom and avoid overly swinging to maximize efficiency.
- 4On the Run, maintain a consistent speed; if feeling fatigued, slow down to ensure form stays intact.
Safety Considerations
Technical Focus
Watch for back rounding and shoulder elevation during the Thruster.
Recommended Warm-Up
General Warm-Up:
- 150m Jog - ~1 min(Easy pace for warm-up.)
Mobility:
- 10 Shoulder Stretch - 30 sec(Focus on shoulder range of motion.)
- 10 Hip Flexor Stretch - 30 sec(Hold each side for 15 sec.)
- 5 Squat Hold - 30 sec(Engage the core and hold the bottom of the squat.)
Activation:
2 rounds- 5-10 Light Thruster - ~1-2 min(Use an empty barbell to feel the movement.)
- 5 Kipping Pull-Up Practice - ~1 min(Focus on rhythm and body control.)
- 150m Slow Run - ~1-2 min(Increase pace slightly from the general warm-up.)
Scaling Options
Intermediate
Reduce weights and modify movements for better form.
- 1
thruster
Reduce weight to 55 lbs for males and 35 lbs for females.
Weight: 55/35 lbs (25/15 kg)
- 2
pull up
Use a band for assistance.
- 3
run
Reduce distance to 100m.
Scaled
Significantly reduce weights and change movements as needed.
- 1
thruster
Use lighter weights, 40 lbs for males and 30 lbs for females.
Weight: 40/30 lbs (18/14 kg)
- 2
pull up
Use ring rows instead.
- 3
run
Modify to a 100m Walk.