AMRAPMetconBenchmark20:00
Open 11.5
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes:
5Power Clean
↳ 145/105 lbs (66/48 kg)
10Toes-To-Bar
15Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
Target height: 10/9 ft
Original WOD
AMRAP in 20 Minutes: 5 Power Cleans (145/105 lbs) 10 Toes-To-Bars 15 Wall Ball Shots (20/14 lbs, 10/9 ft)
Coaching Tips
Strategy
- 1Pace yourself to maintain consistency over the 20 minutes – consider breaking up the Power Cleans into smaller sets if needed.
- 2Keep your Toes-to-Bar efficient by utilizing a kip to reduce fatigue.
- 3On Wall Ball Shots, focus on a smooth squat and explosive extension to help drive the ball to the target without losing energy.
- 4Plan for quick transitions between movements, especially as fatigue sets in. Rest briefly to avoid burnout but maintain a steady rhythm.
- 5Monitor your form throughout to prevent breakdown, particularly in the Power Clean and Wall Ball shots.
Safety Considerations
Technical Focus
Ensure proper back and hip extension on Power Cleans to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min
Mobility:
- Hip Flexor Stretch - 30 sec
- 10-15 Shoulder Dislocates
- 10 per side Ankle Rockers
Activation:
2 rounds- 5-10 Power Clean (light weight)(Focus on form.)
- 5 Kipping Toes-to-Bar (practice rep)
- 10 Wall Ball Shots (light weight)(Ensure proper catch and release.)
Scaling Options
Intermediate
Reduce weights and modify movements for safety and technique.
- 1
power clean
Reduce weight
Weight: 115/85 lbs (52/39 kg)
- 2
toes to bar
Knees to chest or hanging knee raises
- 3
wall ball shot
Reduce weight and/or height
Weight: 14/10 lbs (6/4 kg)
Scaled
Significantly reduce weights and modify movements where necessary.
- 1
power clean
Reduce weight
Weight: 90/65 lbs (41/29 kg)
- 2
toes to bar
Banded pull-ups or ring rows
- 3
wall ball shot
Reduce weight and/or height
Weight: 8/6 lbs (4/3 kg)