AMRAPMetconBenchmark15:00
Open 11.2
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
15:00
AMRAP in 15 minutes:
9Deadlift
↳ 155/100 lbs (70/45 kg)
12Push-Up
15Box Jump
24/20 in
Original WOD
AMRAP in 15 minutes: 9 Deadlifts (155/100 lbs) 12 Push-Ups 15 Box Jumps (24/20 in)
Coaching Tips
Strategy
- 1Maintain a steady pace; aim to keep the transitions smooth between movements.
- 2Consider breaking up the push-ups into smaller sets to avoid fatigue, e.g., 6-6.
- 3Focus on technique for the deadlifts; use lighter weights if necessary to keep form.
- 4Box jumps should be performed with adequate power and proper landing mechanics; land softly to reduce impact.
- 5If fatigue sets in, take a few seconds at the bottom of the push-up before resetting your position.
Safety Considerations
Technical Focus
Ensure proper back position during deadlifts to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility Drills:
- Hamstring Stretch - 30 sec each leg
- Shoulder Stretch - 30 sec each side
Activation Sets:
2 rounds- 5 Deadlift (light)(Focus on form.)
- 5 Push-Up (knee)(Pacing yourself for the actual push-ups.)
- 5 each leg Box Step-Up(Alternate legs; focus on driving through the heel.)
Scaling Options
Intermediate
Reduce weights and modify bodyweight movements.
- 1
deadlift
Weight: 125/75 lbs (57/34 kg)
- 2
push up
Knee Push-Ups
- 3
box jump
Box Step-Ups
Scaled
Further reduce weights and modify movements significantly.
- 1
deadlift
Weight: 95/55 lbs (43/25 kg)
- 2
push up
Wall Push-Ups
- 3
box jump
Box Step-Ups with lower height