AMRAPMetconBenchmark12:00
Rahoi
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 9/10
Workout Details
AMRAP
12:00
- 1Box Jump12 reps
24/20 in
- 2Thruster6 reps
95/65 lbs (43/29 kg)
- 3Bar Facing Burpee6 reps
Bar facing
Complete as many rounds as possible in the time cap.
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace and managing your breathing during the Box Jumps and Burpees.
- 2Consolidate your movements and avoid wasting time between exercises.
Safety Considerations
Technical Focus
Watch for proper landing mechanics on Box Jumps.
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 Box Height to 20/16 in, Thruster to 75/55 lbs
- 1
box jump
lower box height
- 2
thruster
lower weight
Weight: 75/55 lbs (34/25 kg)
- 3
burpee
Scaled
Box Step-Ups instead of Box Jumps, Thruster to 45/35 lbs
- 1
box jump
use step-ups
- 2
thruster
lower weight
Weight: 45/35 lbs (20/16 kg)
- 3
burpee