AMRAPMetconBenchmark18:00
Open 12.3
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
18:00
AMRAP 18 Minutes:
15Box Jump
12Push Press
↳ 115/75 lbs (52/34 kg)
9Toes-to-Bar
Original WOD
AMRAP 18 Minutes: 15 Box Jumps (24/20 in) 12 Push Presses (115/75 lbs) 9 Toes-to-Bars
Coaching Tips
Strategy
- 1Pace yourself in the first round to avoid fatigue; aim for consistent rounds throughout the 18 minutes.
- 2For box jumps, focus on landing softly to reduce impact and save energy for later rounds.
- 3It’s beneficial to perform the push presses unbroken if possible; prepare for fatigue in the later rounds.
- 4While performing toes-to-bar, prioritize efficient kip technique to conserve energy.
- 5Use micro-rests during transitions to maintain heart rate without overexerting.
Safety Considerations
Technical Focus
Ensure proper landing technique on box jumps to prevent knee injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jump Rope - 2 min
Mobility:
- 10 each side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - 30 sec
- 10 each side Hamstring Stretch - 30 sec
Activation Sets:
2 rounds- 5 Box Jump (low height)(Focusing on technique.)
- 5 Push Press (lightweight)(Focus on drive from the legs.)
- 5 Toes-to-Bar (knee raise option)(Focus on altering the kipping motion.)
Scaling Options
Intermediate
Reduce weights by ~20%.
- 1
box jump
- 2
push press
Weight: 92/60 lbs (41.73/27.22 kg)
- 3
toes to bar
Knees-to-Chest
Scaled
Reduce weights by ~40% and modify movements.
- 1
box jump
Step-ups
- 2
push press
Weight: 69/45 lbs (31.3/20.41 kg)
- 3
toes to bar
Hanging Leg Raises