AMRAPMetconBenchmark10:00
Open 11.4
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
10:00
AMRAP in 10 Minutes:
60Bar Facing Burpee
30Overhead Squat
↳ 120/90 lbs (54/41 kg)
10Muscle-Up
Original WOD
AMRAP in 10 Minutes: 60 Bar Facing Burpees 30 Overhead Squats (120/90 lbs) 10 Muscle-Ups
Coaching Tips
Strategy
- 1Pace the burpees to maintain energy for the overhead squats and muscle-ups. Break them down into smaller sets if needed, such as 10 sets of 6.
- 2Approach the overhead squats with proper alignment, focusing on depth and stability under the bar. Consider using lighter weight for more reps if fatigued.
- 3Practice smooth transitions between movements to maintain a steady flow and maximize the AMRAP time.
Safety Considerations
Technical Focus
Ensure proper shoulder positioning during overhead squats and muscle-ups to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rowing Ergometer - 2 min
Mobility Work:
- 10 Shoulder Dislocates with Band - 60 sec
- 30 sec each side Hip Flexor Stretch - 60 sec
- 30 sec Overhead Stretch - 60 sec
Activation Mini-WOD:
3 rounds- 10 Jumping Jacks
- 10 Air Squats
- 5 Pull-Up or Ring Rows
Scaling Options
Intermediate
Reduce overhead squat weight by 20%.
- 1
overhead squat
Weight: 96/72 lbs (43/32.5 kg)
Scaled
Reduce overhead squat weight by 40% and modify muscle-ups.
- 1
overhead squat
Weight: 72/54 lbs (32.5/24.5 kg)
- 2
muscle up
Use Pull-Ups and Dips instead of Muscle-Ups.