AMRAPMetconBenchmark10:00
Open 14.1
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
10:00
AMRAP in 10 minutes:
30Double-Under
15Power Snatch
↳ 75/55 lbs (34/25 kg)
Original WOD
AMRAP in 10 minutes: 30 Double-Unders 15 Power Snatches (75/55 lbs)
Coaching Tips
Strategy
- 1Break up the Double-Unders into manageable sets if fatigue sets in—avoid missing reps and wasting time.
- 2Choose a steady pace for the Power Snatches to maintain form throughout the workout; try to keep your grip strong and core tight.
- 3If you're starting to tire, prioritize smooth, controlled lifts over speed to avoid injury.
- 4Plan your transitions efficiently between Double-Unders and Power Snatches to maximize your work time.
- 5Keep your rest periods short if it's a steady aerobic effort; aim for minimal downtime.
Safety Considerations
Technical Focus
Ensure proper landing mechanics on jumps to prevent ankle injuries.
Recommended Warm-Up
General Warm-Up:
- Row at a moderate pace - 2 min easy
Mobility Work:
- 10 Shoulder Dislocates (with band)(Focus on keeping arms straight.)
- 5 per side Hip Flexor Stretch(Hold for 10-15 seconds.)
- 10 per side Ankle Circles
Activation Sets:
2 rounds- 15 Single-Under Jump Rope
- 8 Power Snatch with PVC Pipe(Focus on technique and full range of motion.)
Scaling Options
Intermediate
Reduce weight and allow for more rest during sets.
- 1
double under
Single-Under
- 2
power snatch
Weight: 60/45 lbs (27/20 kg)
Scaled
Drastically reduce weight and simplify jump movements.
- 1
double under
Single-Under or Penguin Jumps
- 2
power snatch
Sumo Deadlift High Pull
Weight: 45/35 lbs (20/16 kg)