AMRAPMetconBenchmark12:00
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Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
AMRAP
12:00
AMRAP in 12 Minutes:
2Rope Climb
6Deadlift
↳ 275/185 lbs (125/84 kg)
9Box Jump
Coaching Tips
Strategy
- 1Maintain a steady pace to manage fatigue over the 12 minutes.
- 2Consider breaking the deadlifts into sets (e.g., 3+3) if necessary for form.
- 3Try to keep the rope climbs efficient and minimize rest periods between movements.
- 4Focus on explosive power during box jumps to maximize height and minimize fatigue.
- 5Use active rest during transitions to maintain a good rhythm.
Safety Considerations
Technical Focus
Watch for excessive arching of the lower back during deadlifts.
Recommended Warm-Up
General Warm-Up:
- 1 min Jump Rope
Mobility:
- 30 sec each side Hip Flexor Stretch
- 30 sec each side Hamstring Stretch
- 10 Shoulder Dislocates(Using a band or PVC pipe.)
Activation Mini-WOD:
2 rounds- 1 climb or 10 sec Rope Climbs (or practice climbs)
- 6 Deadlift (light weight)(Focus on form.)
- 5 Box Jumps (low height)(Focus on technique.)
Scaling Options
Intermediate
Reduce deadlift weight and modify for rope climbs.
- 1
rope climb
Banded Rope Climbs
- 2
deadlift
Reduce weight for deadlifts
Weight: 220/135 lbs (100/61 kg)
- 3
box jump
Lower box height (e.g. 20/15 in)
Scaled
Significantly reduce weights and modify movements.
- 1
rope climb
Ring Rows instead of Rope Climbs
- 2
deadlift
Lighten weight for deadlifts
Weight: 165/95 lbs (75/43 kg)
- 3
box jump
Box Step-Ups instead of Box Jumps