AMRAPMetconWeightliftingBenchmark20:00
Hot Mess
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes:
8Hang Power Clean
↳ 135/95 lbs (61/43 kg)
12Push-Up
16Lateral Lunge
↳ 65/45 lbs (29/20 kg)
20 calAssault Air Bike
Coaching Tips
Strategy
- 1Pace yourself during the bike to maintain energy for the following movements.
- 2Break up the Push-Ups into manageable sets if needed to avoid failure.
- 3For Hang Power Cleans, focus on using your legs to drive and keep the bar close to your body.
- 4On Lateral Lunges, ensure depth is adequate while maintaining balance and form.
Safety Considerations
Technical Focus
Monitor for proper bar path on Hang Power Cleans to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min
Mobility Stretches:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - 30 sec
- 30 sec each side Thoracic Spine Rotation - 30 sec
Activation:
2 rounds- 5 Hang Power Clean (light)(Focus on form, use light load.)
- 5-10 Push-Up (knee or regular)
- 5 each side Bodyweight Lateral Lunge
Scaling Options
Intermediate
Reduce weights by ~20% and modify Push-Ups if needed.
- 1
hang power clean
Same movement but with reduced weights.
Weight: 108/76 lbs (49/34 kg)
- 2
push up
Incline Push-Ups or regular.
- 3
lateral lunge
Same movement but with reduced weights.
Weight: 52/36 lbs (24/16 kg)
- 4
assault air bike
Scaled
Reduce weights by ~40% and modify movements.
- 1
hang power clean
Same movement but with reduced weights.
Weight: 81/57 lbs (37/26 kg)
- 2
push up
Knee Push-Ups.
- 3
lateral lunge
Same movement but with reduced weights.
Weight: 39/27 lbs (18/12 kg)
- 4
assault air bike
Bike at a comfortable pace.