AMRAPMetconBenchmark25:00
Havana
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
AMRAP
25:00
- 1Double-Under150 reps
- 2Push-Up50 reps
- 3Power Clean15 reps
185/125 lbs (84/57 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace on the double-unders to avoid burnout.
- 2Break the push-ups into manageable sets if needed.
- 3Focus on technique during power cleans to prevent injury.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 10 Shoulder Pass-Throughs
- 30s each side Hip Flexor Stretch
- 10 Ankle Rolls
Activation
2 rounds- 10 Air Squat
- 5 Inchworm
- 5 Push-Up
Scaling Options
Intermediate
Reduce reps: 100 Double-Unders, 30 Push-Ups, 10 Power Cleans (135/95 lbs)
- 1
double under
Reduce reps
- 2
push up
Reduce reps
- 3
power clean
Reduce weight
Weight: 135/95 lbs (61/43 kg)
Scaled
Bodyweight variations: 75 Double-Under (Single-Under), Knee Push-Ups, 5-10 Power Cleans (45 lbs bar)
- 1
double under
Single-Under
- 2
push up
Knee Push-Ups
- 3
power clean
Lighten load to bar only
Weight: 45/45 lbs (20/20 kg)