AMRAPMetconBenchmark
Powell
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
AMRAP
07:00
- 1Burpee8 reps
- 2Thruster18 reps
45/35 lbs (20/16 kg)
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace throughout the 7 minutes.
- 2Break thruster reps into manageable sets if needed.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
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
Adjust thruster weights but maintain rep counts.
- 1
thruster
Weight: 35/30 lbs (16/14 kg)
Scaled
Reduce weights while keeping the same rep scheme.
- 1
thruster
Weight: 20/15 lbs (9/7 kg)