AMRAPMetconBenchmark07:00
Open 11.6
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
07:00
AMRAP in 7 Minutes:
Ascending reps of:
Thruster
↳ 100/65 lbs (45/29 kg)
Chest-to-Bar Pull-Up
Original WOD
AMRAP in 7 Minutes: Ascending reps of: Thrusters (100/65 lbs) Chest-to-Bar Pull-Ups
Coaching Tips
Strategy
- 1Start at a moderate pace to avoid burning out early. As the reps increase, focus on efficient transitions between movements.
- 2For thrusters, break it down into manageable sets if needed (e.g., 5-5-5) to maintain form and avoid fatigue.
- 3Use your legs to drive the bar overhead on thrusters; this will save your shoulders for the pull-ups.
- 4For chest-to-bar pull-ups, maintain a strong grip and engage your core to keep your body in a straight line.
- 5Pay attention to breathing; exhale on the exertion, especially on pull-ups.
Safety Considerations
Technical Focus
Ensure proper depth on the squat for the thruster to prevent knees from caving in.
Recommended Warm-Up
General Warm-Up:
- 250m Row(Moderate pace to simulate WOD movements.)
Mobility:
- 10 Overhead Stretch - 10 sec(Focus on shoulders and thoracic spine.)
- 10 Hip Flexor Stretch - 10 sec(Open up hips for the thruster movement.)
Activation:
2 rounds- 5 Thruster (empty barbell)(Emphasize form.)
- 5 Chest-to-Bar Pull-Up (kipping if necessary)(Warm-up the upper body with a focus on control.)
Scaling Options
Intermediate
Reduce the load and ensure movements remain accessible for form preservation.
- 1
thruster
Adjust load accordingly.
Weight: 80/50 lbs (36/23 kg)
- 2
chest to bar pull up
Standard pull-ups or jumping pull-ups.
Scaled
Significantly reduce load and provide alternative movements for accessibility.
- 1
thruster
Use a lighter bar or dumbbells.
Weight: 60/40 lbs (27/18 kg)
- 2
chest to bar pull up
Banded pull-ups or ring rows.