AMRAPMetconBenchmark15:00
High Five
Weightlifting
Gymnastics
Partner
Workout Details
AMRAP
15:00
AMRAP (with a Partner) in 15 Minutes:
8Power Clean
↳ 105/75 lbs (48/34 kg)
Each partner
8Overhead Press
↳ 105/75 lbs (48/34 kg)
Each partner
10High-Five Push-Up
Coaching Tips
Strategy
- 1Pace yourself, especially on the Power Cleans and Overhead Presses; try to maintain consistent effort throughout the 15 minutes.
- 2Consider breaking the Power Cleans and Overhead Presses into manageable sets (e.g., 4-4 for Power Cleans) to avoid fatigue.
- 3Use your partner's rest periods to prepare for your next set, optimizing transitions.
- 4Focus on maintaining good form especially when fatigued; ensure your partner is also maintaining proper technique during their sets.
- 5Communicate effectively with your partner to maintain a steady pace and coordinate movements.
Safety Considerations
Technical Focus
Monitor for shoulder stability during overhead movements.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min easy
Mobility Work:
- 2 per side Shoulder Stretch(Focus on the shoulders.)
- 2 per side Hip Flexor Stretch(Focus on the hip flexors.)
- 5 per side Thoracic Spine Rotation(Focus on opening up the thoracic spine.)
Activation Set: 2 Rounds of:
2 rounds- 5 Power Clean (light weight)
- 5 Overhead Press (light weight)
- 5 Push-Ups(Focus on proper form.)
Scaling Options
Intermediate
Reduce weight by approximately 20%.
- 1
power clean
Weight: 85/60 lbs (38.5/27.2 kg)
- 2
overhead press
Weight: 85/60 lbs (38.5/27.2 kg)
- 3
high five push up
Knees on the ground for more support.
Scaled
Reduce weight by approximately 40% and make movement modifications.
- 1
power clean
Weight: 65/45 lbs (29.5/20.4 kg)
- 2
overhead press
Weight: 65/45 lbs (29.5/20.4 kg)
- 3
high five push up
Substitute with incline push-ups.