AMRAPMetconBenchmark20:00
Nolan
Weightlifting
Gymnastics
Team of 4
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes (Team of 4):
12Thruster
↳ 70/50 lbs (32/23 kg)
10Pull-Up
Coaching Tips
Strategy
- 1Pace yourself to allow for consistent effort throughout the 20 minutes, aiming for steady sets rather than going all out at the beginning.
- 2For thrusters, consider breaking the 12 reps into smaller sets (e.g., 6-6) to maintain form and avoid fatigue too early.
- 3On pull-ups, focus on controlled descents to avoid excessive swinging and to keep the core engaged.
- 4To expedite transitions, plan who goes next and prepare your equipment ahead of time, especially in a team setting.
- 5Maintain an open grip on the bar to reduce forearm fatigue during the pull-ups.
Safety Considerations
Technical Focus
Maintain full extension at the top of the pull-up to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 500m Row (easy pace)
Mobility:
- 30s each side Hip Flexor Stretch
- 10 Shoulder Dislocates with PVC
- 30s each arm Wrist Stretch
Activation:
2 rounds- 8 Light Thrusters (with lighter bar or dumbbells)
- 5 Pull-Up Holds at the top position - 3s
Scaling Options
Intermediate
Reduce weights and modify pull-ups to ensure form is maintained.
- 1
thruster
Reduce barbell weight
Weight: 55/35 lbs (25/15 kg)
- 2
pull up
Banded Pull-Ups
Scaled
Significantly reduce weights and substitute movements where needed.
- 1
thruster
Reduce barbell weight
Weight: 40/30 lbs (18/14 kg)
- 2
pull up
Ring Rows