AMRAPMetconBenchmark21:00
Laura
Monostructural
Gymnastics
Weightlifting
Partner
Target Effort:
RPE 8/10
Workout Details
AMRAP
21:00
- 1Row30 calories30 cal
- 2Burpee Box Jump Over20 reps
- 3Power Clean10 reps
155/105 lbs (70/48 kg)
Coaching Tips
Strategy
- 1Maintain good rowing technique to conserve energy for the burpees and cleans.
- 2Partner pacing: communicate with your partner to ensure a steady pace throughout.
- 3Focus on efficient transitions between movements.
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
Reduce Power Clean weights to 135/95 lbs
- 1
power clean
Weight: 135/95 lbs (61/43 kg)
Scaled
Reduce Power Clean weights to 95/65 lbs
- 1
power clean
Bar Only
Weight: 95/65 lbs (43/29 kg)