AMRAPMetconBenchmark17:00
Open 13.1
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
17:00
AMRAP in 17 Minutes:
40Burpee
30Snatch
↳ 75/45 lbs (34/20 kg)
30Burpee
30Snatch
↳ 135/75 lbs (61/34 kg)
20Burpee
30Snatch
↳ 165/100 lbs (75/45 kg)
10Burpee
0Snatch
↳ 210/120 lbs (95/54 kg)
Max reps
Original WOD
AMRAP in 17 Minutes: 40 Burpees 30 Snatches (75/45 lbs) 30 Burpees 30 Snatches (135/75 lbs) 20 Burpees 30 Snatches (165/100 lbs) 10 Burpees Max Snatches (210/120 lbs)
Coaching Tips
Strategy
- 1Break the burpees into manageable sets (e.g., 10s) to avoid fatigue early.
- 2Focus on maintaining good form throughout the snatches, especially as weights increase.
- 3Consider pacing your effort in the first half to maintain energy for the heavier lifts later in the workout.
- 4Transition quickly between movements to maximize work output within the time cap.
- 5Use the last block of burpees as an active recovery, keeping your pace steady for the following snatch.
Safety Considerations
Technical Focus
Ensure proper landing mechanics and back position during snatches.
Recommended Warm-Up
General Warm-Up:
- 1-2 min easy Jumping Jacks - 2 min
Mobility:
- 5 each side Hip Openers - 2 min
- 5-10 Shoulder Dislocates - 2 min
- 5 each side Ankle Rolls - 2 min
Activation:
2 rounds- 5-10 Burpee (Scale Down) - 30 sec(Focus on form.)
- 5-10 Snatch with PVC Pipe - 30 sec(Emphasize technique and full range of motion.)
Scaling Options
Intermediate
Reduce weights and reps for recovery and form maintenance.
- 1
burpee
No modification.
- 2
snatch
Reduce weight by ~20%.
Weight: 60/40 lbs (27/18 kg)
Scaled
Lighten the load and modify movements to ensure safety.
- 1
burpee
No modification.
- 2
snatch
Reduce weight by ~40%.
Weight: 45/30 lbs (20/14 kg)