AMRAPMetconBenchmark20:00
Open 16.1
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 minutes:
25 ftOverhead Walking Lunge
↳ 95/65 lbs (43/29 kg)
8Bar Facing Burpee
25 ftOverhead Walking Lunge
↳ 95/65 lbs (43/29 kg)
8Chest-to-Bar Pull-Up
Original WOD
AMRAP in 20 minutes: 25 foot Overhead Walking Lunges (95/65 lbs) 8 Bar Facing Burpees 25 foot Overhead Walking Lunges (95/65 lbs) 8 Chest-to-Bar Pull-Ups
Coaching Tips
Strategy
- 1Maintain an even pace throughout the 20 minutes to avoid burnout early on.
- 2Break up the 25-foot lunges into manageable segments if needed to maintain form.
- 3Consider performing burpees in sets if you're feeling fatigued; keep them brisk to save time.
- 4For chest-to-bar pull-ups, focus on kipping to reduce fatigue; ensure an efficient transition between movements.
Safety Considerations
Technical Focus
Ensure a stable overhead position during lunges to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility for Shoulders and Hips:
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 5 per side Hip Flexor Stretch
- 5 per side Lunge with Twist
Activation Set:
2 rounds- 10 per leg Walking Lunges(Bodyweight to warm up legs.)
- 5 Burpees(Focus on form, not speed.)
- 5 Pull-Ups(Use a band if needed.)
Scaling Options
Intermediate
Reduce weights and reps slightly to maintain form and intensity.
- 1
overhead walking lunge
Reduce weight for lunges.
Weight: 75/55 lbs (34/25 kg)
- 2
bar facing burpee
No modifications.
- 3
chest to bar pull up
Use banded pull-ups instead.
Scaled
Reduce the weights significantly and modify movements for accessibility.
- 1
overhead walking lunge
Use a lighter weight or perform bodyweight lunges.
Weight: 45/35 lbs (20/16 kg)
- 2
bar facing burpee
No modifications.
- 3
chest to bar pull up
Perform jumping pull-ups or ring rows.