AMRAPMetconBenchmark23:00
Sadie Jane
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
23:00
AMRAP in 23 Minutes:
16Shuttle Run
Distance: 25 ft each
9Bar-Facing Burpee
3Power Clean
↳ 185/125 lbs (84/57 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace on shuttle runs to avoid fatigue early in the WOD.
- 2Keep burpees efficient by minimizing the time on the ground; try to jump up quickly after the push-up.
- 3Break the power cleans into sets if necessary, focusing on maintaining form rather than rushing.
- 4Use a consistent rhythm for the shuttle runs to keep a steady heart rate throughout the workout.
- 5Transition quickly between movements, but remember to take a breath to reset before starting the next movement.
Safety Considerations
Technical Focus
Ensure safe barbell handling and proper landing mechanics during burpees.
Recommended Warm-Up
General Warm-Up:
- Jogging (Light) - 2 min(Light jog to elevate heart rate.)
Mobility:
- 10 per side Hip Flexors Stretch(Hold each stretch for a few breaths.)
- 10 per side Shoulder Stretch(Warm up the shoulders for burpees.)
- 15 Ankle Bounces(Prepare the ankles for shuttle runs.)
Activation:
3 rounds- 2 Shuttle Runs (Light) - 30 sec(Focus on form.)
- 4 Push-Ups - 1 min(Should activate chest and arms.)
- 5 Power Cleans (Empty Bar) - 1 min(Practice the movement patterns before loading the bar.)
Scaling Options
Intermediate
Reduce weight and reps slightly for slightly lower capacity athletes.
- 1
power clean
Focus on form and power output.
Weight: 150/90 lbs (68/41 kg)
- 2
shuttle run
No modification.
- 3
bar facing burpee
Reduce reps to 6.
Scaled
Further reduce loads and reps for beginners.
- 1
power clean
Focus on technique.
Weight: 95/65 lbs (43/29 kg)
- 2
shuttle run
Max 8 shuttle runs.
- 3
bar facing burpee
Reduce reps to 5.