AMRAPMetconBenchmark34:00
Gren’s
Weightlifting
Gymnastics
Monostructural
Solo
Target Effort:
RPE 8/10
Workout Details
AMRAP
34:00
- 1Thruster13 reps
90/65 lbs (41/29 kg)
- 2Deadlift23 reps
90/65 lbs (41/29 kg)
- 3Pull-Up9 reps
- 4Push-Up17 reps
- 5Burpee
Perform 1 Burpee for every break in that round.
Note: Weighted vest: 20/14 lbs.
Coaching Tips
Strategy
- 1Focus on maintaining good form even as fatigue sets in.
- 2Break the movements into manageable sets if needed.
- 3Keep transitions quick to maximize work time.
Safety Considerations
Technical Focus
Monitor form on Deadlifts and Thrusters due to fatigue.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Adjust weights to 65/45 lbs for Thrusters and Deadlifts.
- 1
thruster
Weight: 65/45 lbs (29/20 kg)
- 2
deadlift
Weight: 65/45 lbs (29/20 kg)
Scaled
Modify with lighter weights and assistance.
- 1
thruster
Use an empty bar or lighter weights.
Weight: 45/35 lbs (20/16 kg)
- 2
deadlift
Use an empty bar or lighter weights.
Weight: 45/35 lbs (20/16 kg)