AMRAPMetconBenchmark26:00
Kev
Weightlifting
Gymnastics
Partner
Target Effort:
RPE 8/10
Workout Details
AMRAP
26:00
- 1Deadlift6 reps
315/205 lbs (143/93 kg)
- 2Bar-Facing Burpee9 reps
synchronized
- 3Bar Muscle-Up9 reps
- 4Partner Barbell Carry16 m
315/205 lbs (143/93 kg)
Partner carry
Coaching Tips
Strategy
- 1Focus on maintaining synchronization during burpees.
- 2Communicate clearly with your partner for the barbell carry.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Lighter weights for intermediate partners.
- 1
deadlift
Reduce deadlift weight.
Weight: 275/185 lbs (125/84 kg)
- 2
partner barbell carry
Lighter barbell carry.
Weight: 275/185 lbs (125/84 kg)
Scaled
Further reduced weights and modified movements for beginners.
- 1
deadlift
Reduce deadlift weight.
Weight: 185/125 lbs (84/57 kg)
- 2
partner barbell carry
Lighter barbell carry.
Weight: 135/95 lbs (61/43 kg)