AMRAPMetconBenchmark20:00
Open 18.1
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
AMRAP
20:00
AMRAP 20 Minutes:
8Toes-to-Bar
10Dumbbell Hang Clean-and-Jerk
↳ 50/35 lbs (23/16 kg)
14 calRow
14 cal for males, 12 cal for females
Original WOD
AMRAP 20 Minutes: 8 Toes-to-Bars 10 Dumbbell Hang Clean-and-Jerks (50/35 lbs) 14/12 cal Row
Coaching Tips
Strategy
- 1Pace yourself in the first few rounds; don't go too hard too early to sustain stamina for the full 20 minutes.
- 2Aim for unbroken sets on the Toes-to-Bars if possible; consider breaking it into two sets of 4 if you struggle with 8 unbroken.
- 3For the Dumbbell Hang Clean-and-Jerks, focus on a strong hip extension to effectively drive the weight without excessive arm fatigue.
- 4Keep a steady, efficient rowing pace; don't sprint unless you have energy left for the final minutes of the WOD.
- 5Utilize transitions wisely — aim to minimize downtime between movements, but ensure you are composed before starting each segment.
Safety Considerations
Technical Focus
Monitor the kipping motion for shoulder safety and hollow body position.
Recommended Warm-Up
General Cardio:
- 500 meters Row(Row at a moderate pace for warm-up.)
Mobility:
- Hip Flexor Stretch - 30 sec each side(Focus on stretching the hip flexors.)
- Shoulder Dislocates - 30 sec(Use a band or stick for shoulder mobility.)
- T-Spine Rotations - 30 sec each side(Warm up the upper back and improve T-spine mobility.)
Activation:
2 rounds- 5 Dumbbell Hang Clean-and-Jerk (Light)(Use a light weight to mimic the WOD movement.)
- 3 Kipping Toes-to-Bar(Perform a few kipping swings to practice the movement.)
Scaling Options
Intermediate
Reduce weights and volume for both the Dumbbell Hang Clean-and-Jerks and Toes-to-Bars.
- 1
toes to bar
Knees-to-Elbows
- 2
dumbbell hang clean and jerk
Dumbbell Hang Clean-and-Jerk with reduced weight
Weight: 40/25 lbs (18/11 kg)
- 3
row
Row 10/8 calories
Scaled
Further reduce intensity and volume for accessibility.
- 1
toes to bar
Knees-to-Chest
- 2
dumbbell hang clean and jerk
Dumbbell Hang Clean-and-Jerk with lighter weight
Weight: 30/20 lbs (14/9 kg)
- 3
row
Row 8/6 calories