AMRAPMetconBenchmark20:00
Rankel
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
AMRAP
20:00
- 1Deadlift6 reps
225/155 lbs (102/70 kg)
- 2Burpee Pull-Up7 reps
- 3Kettlebell Swing10 reps
70/35 lbs (32/16 kg)
2/1.5 pood
- 4Run200 m
Coaching Tips
Strategy
- 1Focus on maintaining form during Deadlifts to prevent injury.
- 2Use a consistent pace on the Run to conserve energy.
- 3Consider breaking Burpee Pull-Ups into manageable sets.
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
Lighter weights for Deadlifts and Kettlebell Swings
- 1
deadlift
Weight: 185/125 lbs (84/57 kg)
- 2
kettlebell swing
Weight: 53/26 lbs (24/12 kg)
Scaled
Bodyweight for Pull-Ups, lighter weights
- 1
deadlift
Weight: 135/95 lbs (61/43 kg)
- 2
kettlebell swing
Weight: 35/16 lbs (16/7 kg)
- 3
burpee pull up
Bodyweight