AMRAPMetconBenchmark25:00
Joe Lusk
Gymnastics
Monostructural
Weightlifting
Solo
Target Effort:
RPE 9/10
Workout Details
AMRAP
25:00
- 1Muscle-Up1 reps
- 2Double-Under21 reps
- 3Snatch5 reps
135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Focus on stringing muscle-ups together if capable.
- 2Keep a steady pace on double-unders to maintain endurance.
- 3Use proper technique for snatches to avoid injury.
Safety Considerations
Technical Focus
Ensure proper muscle-up form to prevent injury
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 10 Shoulder Pass-Throughs
- 30s each side Hip Flexor Stretch
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce muscle-up difficulty, use lighter weights for snatches.
- 1
muscle up
C2B Pull-Ups
- 2
double under
Single-Unders
- 3
snatch
Lighter Snatch Weight
Weight: 95/65 lbs (43/29 kg)
Scaled
Use bands for muscle-ups, lighter snatch weight, and single-unders.
- 1
muscle up
Banded Pull-Ups
- 2
double under
Single-Unders
- 3
snatch
Bar Only
Weight: 65/45 lbs (29/20 kg)