AMRAPMetconBenchmark15:00
Otis
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
AMRAP
15:00
- 1Back Squat
1½ bodyweight
- 2Shoulder Press
¾ bodyweight
- 3Deadlift
1½ bodyweight
Note: For all movements, use indicated weight as a multiple of bodyweight.
Coaching Tips
Strategy
- 1Focus on maintaining proper form with increasing weight.
- 2Use a squat rack for safety during Back Squats.
- 3Monitor pacing to sustain effort throughout the 15-minute AMRAP.
Safety Considerations
Technical Focus
Form on Back Squats and Deadlifts is crucial.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce weight to 50% for both lifts.
- 1
back squat
50% bodyweight
- 2
shoulder to overhead
50% bodyweight
- 3
deadlift
50% bodyweight
Scaled
Use lighter weights or bodyweight alternatives where necessary.
- 1
back squat
40% bodyweight
- 2
shoulder to overhead
40% bodyweight
- 3
deadlift
40% bodyweight