AMRAPMetconBenchmark10:00
Open 11.1
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
10:00
AMRAP 10 Minutes:
30Double-Under
15Power Snatch
↳ 75/55 lbs (34/25 kg)
Original WOD
AMRAP 10 Minutes: 30 Double-Unders 15 Power Snatches (75/55 lbs)
Coaching Tips
Strategy
- 1Move at a steady pace during the double-unders; avoid going too fast to prevent tripping.
- 2Break the power snatches into manageable sets if needed (e.g., 5s) to maintain form and avoid fatigue.
- 3Transition quickly between movements to maximize the number of rounds you can complete.
- 4Utilize a double-under modification (single-unders) if fatigue sets in.
- 5Focus on grip and breathing during the power snatch to maintain control and reduce cardiovascular fatigue.
Safety Considerations
Technical Focus
Ensure proper jumping technique to avoid strain on ankles and knees.
Recommended Warm-Up
General Warm-Up:
- Jump Rope - 2 min easy
Mobility Focus:
- 2 per side Hip Flexor Stretch(Hold each stretch for 20-30 seconds.)
- 10 Shoulder Dislocates with Band
- 10 per side Ankle Mobility Drills
Activation Set:
2 rounds- 30 Single-Under Jump Rope
- 5 Power Snatch (empty barbell or light weight)(Focus on form.)
Scaling Options
Intermediate
Reduce the Power Snatch weight and double-under reps slightly.
- 1
double under
Single-Unders, 30 reps
- 2
power snatch
Weight: 60/45 lbs (27/20 kg)
Scaled
Significantly reduce weights and movement complexity.
- 1
double under
Single-Unders, 20 reps
- 2
power snatch
Weight: 45/35 lbs (20/16 kg)