AMRAPMetconBenchmark09:00
Speed Round
Weightlifting
Monostructural
Solo
Workout Details
AMRAP
09:00
AMRAP in 9 minutes:
3Power Clean
↳ 135/95 lbs (61/43 kg)
3Front Squat
↳ 135/95 lbs (61/43 kg)
3Push Jerk
↳ 135/95 lbs (61/43 kg)
9 calAssault Air Bike
Coaching Tips
Strategy
- 1Maintain a steady pace to manage fatigue over the 9 minute duration.
- 2Aim for unbroken sets on the power cleans and front squats to keep transitions smooth.
- 3Utilize a quick transition to the Assault Air Bike; rest strategy is key here—consider 2-3 hard efforts and then short rests, depending on your cardio fitness.
- 4Focus on form over speed, especially with heavier lifts; don’t sacrifice movement quality to rush your reps.
- 5Find a rhythm with the bike, aiming for consistent effort rather than sprinting all out to avoid early fatigue.
Safety Considerations
Technical Focus
Maintain a neutral spine and proper rack position during the cleans and squats to avoid strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Assault Bike - 2 min
Mobility:
- 5 each side Ankle Stretch
- 10 Shoulder Dislocates
- 30 sec each side Hip Flexor Stretch
Activation:
3 rounds- 5 Power Clean (empty barbell)
- 5 Front Squat (empty barbell)
- 5 Push Jerk (empty barbell)
Scaling Options
Intermediate
Reduce weight by ~20% for lifts.
- 1
power clean
Weight: 108/76 lbs (49/34 kg)
- 2
front squat
Weight: 108/76 lbs (49/34 kg)
- 3
push jerk
Weight: 108/76 lbs (49/34 kg)
Scaled
Reduce weight by ~40%; consider power cleans to hang power cleans.
- 1
power clean
Hang Power Clean
Weight: 81/57 lbs (37/26 kg)
- 2
front squat
Weight: 81/57 lbs (37/26 kg)
- 3
push jerk
Weight: 81/57 lbs (37/26 kg)