AMRAPMetconBenchmark20:00
Open 24.2
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes:
300 mRow
10Deadlift
↳ 185/125 lbs (84/57 kg)
50Double-Under
Original WOD
AMRAP in 20 Minutes: 300m Row 10 Deadlifts (185/125 lbs) 50 Double-Unders
Coaching Tips
Strategy
- 1Start at a steady pace on the row to avoid fatigue. Aim for a consistent split time.
- 2Break the Deadlifts into manageable sets if needed (e.g., 5-5), especially as fatigue sets in.
- 3Keep your Double-Unders unbroken if possible, but don't hesitate to trip and regroup quickly.
- 4Transition quickly between movements; this can save you valuable time throughout the AMRAP.
- 5Focus on breathing and maintaining an efficient rhythm throughout all movements.
Safety Considerations
Technical Focus
Ensure proper form on Deadlifts to prevent back injury.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Light effort to prepare the body.)
Mobility Work:
- Hip Flexor Stretch - 1 min each side(Focus on hip flexors, quads, and lower back.)
- 10-15 Shoulder Dislocates(Use a band or a PVC, ensure full range of motion.)
Movement Activation:
2 rounds- 10 Deadlift (Light Weight)(Use light weight to reinforce mechanics.)
- 15 Double-Under Practice(Focus on technique and rhythm.)
Scaling Options
Intermediate
Reduce the load on Deadlifts by 20% and adjust Double-Unders to Single-Unders if needed.
- 1
deadlift
Weight: 148/100 lbs (67/45 kg)
- 2
double under
Single-Unders
Scaled
Reduce load on Deadlifts by 40% or perform bodyweight alternatives.
- 1
deadlift
Weight: 111/75 lbs (50/34 kg)
- 2
double under
Single-Unders