AMRAPMetconBenchmark07:00

Open 12.5

3-6-9...

Weightlifting

Gymnastics

Solo

Workout Details

AMRAP

07:00

AMRAP in 7 Minutes:

3-6-9... reps of:

Thruster

↳ 100/65 lbs (45/29 kg)

Chest-to-Bar Pull-Up

Original WOD

AMRAP in 7 Minutes:
3-6-9... reps of:
Thrusters (100/65 lbs)
Chest-to-Bar Pull-Ups

Coaching Tips

Strategy

1Start with a steady pace on the thrusters; aim for an unbroken set whenever possible.
2Focus on using legs to drive up the thruster to conserve shoulder strength.
3Transition quickly between movements to maintain heart rate, but be mindful of grip fatigue on pull-ups.
4For the ladder scheme, mentally prepare for bigger jumps and consider resting before the increase to stay consistent.
5Frequent micro-rests during the pull-ups can help maintain form and prevent burnout.

Safety Considerations

Technical Focus

Ensure proper bar path and hip extension during thrusters.

Recommended Warm-Up

General Warm-Up:

2 min easy Light Rowing or Jump Rope

Mobility:

10-15 Shoulder Dislocates
30 seconds each leg Hip Flexor Stretch
30 seconds Wrist Stretch

Activation:

2 rounds

5-10 Thruster (empty bar)(Focus on form.)
3-5 Pull-Up (Assisted or Negative)(Emphasize pulling to chest.)

Scaling Options

Intermediate

Reduce weight and modify pull-up intensity.

1
thruster
Use lighter barbell for thrusters.
Weight: 80/50 lbs (36/22 kg)
2
chest to bar pull up
Use banded pull-ups or jumping pull-ups.

Scaled

Significantly reduce weight and change pull-up to a modified version.

1
thruster
Use a much lighter barbell.
Weight: 60/40 lbs (27/18 kg)
2
chest to bar pull up
Substitute with ring rows or assisted pull-ups.

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