AMRAPMetconBenchmark20:00
Open 20.2
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 minutes:
4Dumbbell Thruster
↳ 50/35 lbs (23/16 kg)
6Toes-to-Bar
24Double-Under
Original WOD
AMRAP in 20 minutes: 4 Dumbbell Thrusters (2x50/35 lbs) 6 Toes-to-Bar 24 Double-Unders
Coaching Tips
Strategy
- 1Pace yourself early in the AMRAP; focus on steady breathing during movements to prevent burnout.
- 2For Dumbbell Thrusters, consider performing all reps unbroken if possible, but don't hesitate to break into smaller sets if form starts to fade.
- 3During Toes-to-Bar, focus on engaging your core, aiming to connect your toes to the bar early and maintain momentum.
- 4For Double-Unders, practice efficient rhythm; consider decreasing the speed of the jump rope for better timing if necessary.
- 5Plan your transitions between movements—keep the dumbbells close and stay focused for quick movements to the pull-up bar.
Safety Considerations
Technical Focus
Maintain a straight body line during Toes-to-Bar to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- 30-60 sec Dynamic Jumping Jacks - 45 sec
Mobility Drills:
- 3-5 Overhead Shoulder Stretch(Hold for 15-30 seconds each side.)
- 3-5 Hip Flexor Stretch(Hold for 15-30 seconds each side.)
- 3-5 Cat-Cow Stretch(Slow and controlled movement.)
Activation Set:
2 rounds- 5 Dumbbell Manmaker (no jump)(Focus on form, use lighter weights.)
- 8-10 Knees to Chest(Keep core tight.)
- 30-60 sec Single-Under Jump Rope(Smooth and steady, find the rhythm.)
Scaling Options
Intermediate
Reduce weight by about 20%.
- 1
dumbbell thruster
Use lighter dumbbells.
Weight: 40/28 lbs (18.14/12.7 kg)
- 2
toes to bar
Knees to Chest.
- 3
double under
Single Unders.
Scaled
Reduce weight by about 40%.
- 1
dumbbell thruster
Use lighter dumbbells.
Weight: 30/21 lbs (13.61/9.53 kg)
- 2
toes to bar
Ring Rows or Hanging Knee Raises.
- 3
double under
Single Unders.