AMRAPMetconBenchmark20:00
Shorty
Weightlifting
Team of 4
Workout Details
AMRAP
20:00
AMRAP 20 Minutes (in a team of 5):
21Deadlift
↳ 100/70 lbs (45/32 kg)
15Overhead Squat
↳ 40/30 lbs (18/14 kg)
9Thruster
↳ 70/50 lbs (32/23 kg)
Coaching Tips
Strategy
- 1Break up the deadlifts into manageable sets (e.g., 10 and 11) to maintain form.
- 2For the overhead squats, focus on a strong grip and stable core; aim for unbroken if possible.
- 3Transition quickly between movements but ensure safety and form are prioritized over speed.
- 4Use micro-rests between movements to maintain intensity without sacrificing form.
- 5Keep an eye on your partner's technique, especially during complex lifts like the thruster.
Safety Considerations
Technical Focus
Ensure proper back alignment during deadlifts to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Rowing or Assault Bike - 2-3 min(Moderate pace, focus on full body engagement.)
Mobility Work:
- 5 each leg Hip Flexor Stretch - 30 sec
- 5 each arm Shoulder Stretch - 30 sec
- 5 each foot Ankle Dorsiflexion Stretch - 30 sec
Activation:
2 rounds- 5-10 Deadlift with Empty Barbell(Focus on technique.)
- 5-10 Overhead Squat with Empty Barbell(Maintain good depth.)
- 5-10 Thruster with Empty Barbell(Smooth movement, engage core.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
deadlift
Weight: 80/55 lbs (36/25 kg)
- 2
overhead squat
Weight: 32/24 lbs (14/11 kg)
- 3
thruster
Weight: 56/40 lbs (25/18 kg)
Scaled
Reduce weights by approximately 40%.
- 1
deadlift
Weight: 60/40 lbs (27/18 kg)
- 2
overhead squat
Weight: 24/16 lbs (11/7 kg)
- 3
thruster
Weight: 42/30 lbs (19/14 kg)