AMRAPMetconWeightliftingBenchmark21:00
Jackpot 777
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
21:00
AMRAP in 21 minutes:
7 calAssault Air Bike
7Bear Complex
↳ 135/75 lbs (61/34 kg)
7Chest-to-Bar Pull-Up
Coaching Tips
Strategy
- 1Pace the Assault Bike to a steady rhythm, aiming to complete the calories as quickly as possible without burning out for the rounds ahead.
- 2Keep the Bear Complex unbroken if possible, focusing on form during each rep to maximize efficiency and minimize fatigue.
- 3For the Chest-to-Bar Pull-Ups, ensure full extension at the bottom and aim for a smooth pull; consider kipping for efficiency if you are proficient.
- 4Utilize transitions wisely; set up your station to minimize time spent moving between the bike, barbell, and pull-up bar.
- 5Focus on controlled breathing, especially as fatigue sets in during the later rounds.
Safety Considerations
Technical Focus
Maintain proper grip and body alignment during the Bear Complex to avoid strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Air Bike - 2 min
Mobility:
- 10 per arm Shoulder Stretch - 1 min
- 10 per leg Hip Flexor Stretch - 1 min(Hold for 30 seconds per side)
- 10 circles Wrist Stretch - 1 min
Activation:
3 rounds- 5 Ground to Overhead (light weight) - 30 sec
- 5 Jumping Pull-Ups - 30 sec
- 10 Air Squats - 30 sec
Scaling Options
Intermediate
Reduce the Bear Complex weight and/or modify pull-ups
- 1
bear complex
Reduce weight
Weight: 110/55 lbs (50/25 kg)
- 2
chest to bar pull up
Banded Pull-Ups
Scaled
Further reduce Bear Complex weight and use ring rows for pull-ups
- 1
bear complex
Reduce weight
Weight: 85/45 lbs (38/20 kg)
- 2
chest to bar pull up
Ring Rows