AMRAPMetconBenchmark10:00
Open 13.2
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
10:00
AMRAP in 10 minutes:
5Shoulder-to-Overhead
↳ 115/75 lbs (52/34 kg)
10Deadlift
↳ 115/75 lbs (52/34 kg)
15Box Jump
Original WOD
AMRAP in 10 minutes: 5 Shoulder-to-Overheads (115/75 lbs) 10 Deadlifts (115/75 lbs) 15 Box Jumps (24/20 in)
Coaching Tips
Strategy
- 1Start with a steady pace, aiming to complete all movements unbroken if possible.
- 2For the shoulder-to-overhead, focus on a strong push press or jerk technique to maximize efficiency.
- 3Consider performing deadlifts with a slight pause at the top to maintain form and avoid rounding the back.
- 4Transition quickly between movements to minimize downtime, especially on the box jumps.
- 5Remember to breathe and establish a rhythm that allows you to maintain intensity throughout the 10 minutes.
- 6If fatigue sets in, scale box jumps to step-ups for sustained output.
Safety Considerations
Technical Focus
Ensure proper overhead positioning to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility Work:
- 10 per side Shoulder Stretch
- 10 per side Hip Flexor Stretch
- 10 per side Hamstring Stretch
Movement Prep:
2 rounds- 5 Shoulder-to-Overhead (Light)(Use light weight for activation.)
- 5 Deadlift (Light)(Use light weight to focus on form.)
- 5 Box Jump (Low Height)(Choose a lower box to focus on jump mechanics.)
Scaling Options
Intermediate
Reduce weights by approx. 20% for both lifts.
- 1
shoulder to overhead
None
Weight: 95/60 lbs (43/27 kg)
- 2
deadlift
None
Weight: 95/60 lbs (43/27 kg)
- 3
box jump
None
Scaled
Reduce weights by approx. 40%, and modify box jumps.
- 1
shoulder to overhead
None
Weight: 70/45 lbs (32/20 kg)
- 2
deadlift
None
Weight: 70/45 lbs (32/20 kg)
- 3
box jump
Box Step-ups