AMRAPMetconBenchmark
Open 13.5
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
AMRAP For As Long As Possible:
15Thruster
↳ 100/65 lbs (45/29 kg)
15Chest-to-Bar Pull-Up
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. Etc.
Original WOD
AMRAP For As Long As Possible: 15 Thrusters (100/65 lbs) 15 Chest-to-Bar Pull-Ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. Etc.
Coaching Tips
Strategy
- 1Pace yourself during the thrusters; break them into sets if needed to maintain form.
- 2Focus on a strong pull during the chest-to-bar pull-ups; aim for explosive movement to avoid excessive fatigue.
- 3Utilize micro-rests, particularly after completing a round to regroup before starting the next.
- 4Maintain a consistent rhythm; avoid rushing through movements, especially when fatigue sets in.
- 5Monitor your transitions; switch quickly but safely between movements to keep your heart rate high.
Safety Considerations
Technical Focus
Ensure proper form during the thruster to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min
Mobility Work:
- 5-10 Hip Flexor Stretch - 30 sec per side
- 10-15 Shoulder Dislocates - 1 min
- 5-10 Squat Hold - 30 sec
Activation Set:
3 rounds- 5-10 Thruster (light)(Focus on form.)
- 5-10 Pull-Up (Jumping or Assisted)(Accelerate the pull-up motion.)
Scaling Options
Intermediate
Reduce the weight of thrusters and/or use banded pull-ups.
- 1
thruster
Weight: 80/55 lbs (/ kg)
- 2
chest to bar pull up
Banded Pull-Ups
Scaled
Reduce the weight of thrusters significantly and modify pull-ups.
- 1
thruster
Weight: 60/40 lbs (/ kg)
- 2
chest to bar pull up
Ring Rows