AMRAPMetconBenchmark30:00
Painstorm XXXI
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
30:00
AMRAP in 30 Minutes:
7Deadlift
↳ 185/135 lbs (84/61 kg)
7Knees-to-Elbows
7Burpee
Coaching Tips
Strategy
- 1Keep a steady pace throughout the 30 minutes without burning out too early.
- 2Consider breaking up the Deadlifts into sets of 4-3 to avoid fatigue and maintain form.
- 3Perform controlled rep counts for Knees-to-Elbows to ensure full range of motion and prevent swinging.
- 4For Burpees, aim for efficient transitions between standing and chest-to-deck position.
- 5Keep your breathing steady—exhale on exertion during all movements.
Safety Considerations
Technical Focus
Ensure a neutral spine during the Deadlift to avoid injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility:
- 1 min each side Hamstring Stretch
- 10 reps Shoulder Dislocates
- 10 reps Thoracic Spine Rotation
Activation:
2 rounds- 5 reps Deadlifts with Light Weight(Use around 50% of training weight for activation.)
- 5-7 reps Knees-to-Elbows Progressions(Try to bring knees to chest.)
- 5 reps Burpees (Chest to Ground)(Focus on form and efficiency.)
Scaling Options
Intermediate
Reduce weights and modify movements for technique.
- 1
deadlift
Weight: 150/100 lbs (68/45 kg)
- 2
knees to elbows
Toes-to-Bar Progression
- 3
burpee
Step back instead of jumping.
Scaled
Significantly reduce weights and simplify movements.
- 1
deadlift
Weight: 110/80 lbs (50/36 kg)
- 2
knees to elbows
Hanging Knee Raises or Knee Tucks on a Box.
- 3
burpee
Burpees to a Step Up instead of chest to ground.