AMRAPMetconBenchmark20:00
Mind Eraser
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
20:00
AMRAP 20 Minutes:
7Power Clean
↳ 135/95 lbs (61/43 kg)
7Burpee
200 mRun
Coaching Tips
Strategy
- 1Break the Power Cleans into sets of 3-4 if needed to maintain form.
- 2Keep transitions quick between movements to maximize work time.
- 3On the Burpees, focus on a steady rhythm rather than speed to avoid burning out.
- 4The 200m run acts as a recovery; maintain a conversational pace.
- 5Use a consistent breathing pattern throughout the workout.
Safety Considerations
Technical Focus
Ensuring back is straight and knees are tracking over toes during the Power Clean.
Recommended Warm-Up
General Warm-Up:
- Jog - 2 min(Easy jog to get the heart rate up.)
Mobility Work:
- 1 min each side Hip Flexor Stretch(To loosen hips.)
- 10 Shoulder Dislocates(To prepare shoulders for the cleans.)
- 10 Ankle Mobility(To prepare for the squatting portion of the power clean.)
Movement Activation:
3 rounds- 5 Power Clean (light weight)(Focus on proper form.)
- 5 Burpee (slow tempo)(Practice full range motion.)
- Run (short distance) - 30 sec(Short run to engage running muscles.)
Scaling Options
Intermediate
Reduce weights by 20%.
- 1
power clean
Weight: 108/76 lbs (49/34 kg)
- 2
burpee
- 3
run
Scaled
Reduce weights by 40%.
- 1
power clean
Weight: 81/57 lbs (37/26 kg)
- 2
burpee
- 3
run