AMRAPMetconBenchmark20:00
Ricky
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 9/10
Workout Details
AMRAP
20:00
- 1Pull-Up10 reps
- 2Dumbbell Deadlift5 reps
75/55 lbs (34/25 kg)
- 3Push Press8 reps
135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace to optimize overall reps.
- 2Focus on the technique for Dumbbell Deadlifts to avoid injury.
- 3Use efficient kip during Pull-Ups to conserve energy.
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
Reduce weights for Deadlifts and Push Presses.
- 1
deadlift
Weight: 55/35 lbs (25/16 kg)
- 2
shoulder to overhead
Weight: 95/65 lbs (43/29 kg)
Scaled
Use lighter weights with reduced volume.
- 1
deadlift
Bodyweight for Push Press
Weight: 35/25 lbs (16/11 kg)
- 2
shoulder to overhead
Bodyweight for Push Press
Weight: 65/45 lbs (29/20 kg)