AMRAPMetconBenchmark10:00
Steve
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
10:00
AMRAP in 10 Minutes:
10Power Clean
↳ 115/80 lbs (52/36 kg)
10Lateral Burpee Over Bar
10Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1Pace yourself in the power cleans to avoid early fatigue; consider breaking them up if necessary.
- 2Focus on getting explosive hip extension during the power cleans to lift the bar efficiently.
- 3Use a smooth transition between lateral burpees and wall ball shots to minimize downtime.
- 4Keep your core engaged during wall ball shots for better stability and accuracy.
- 5Consider resting standing near the wall during wall balls to prepare for the next movement.
Safety Considerations
Technical Focus
Maintaining a flat back during the power clean.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rowing - 2 min(Begin with light rowing to elevate heart rate.)
Mobility:
- Hold 30 sec each side Hip Flexor Stretch - 1 min(Focus on opening the hips.)
- 10 Shoulder Dislocation with Band - 1 min(Warm-up shoulder joints and improve range of motion.)
Activation:
2 rounds- 5 Hang Power Clean (light weight) - 2 min(Focus on form.)
- 5 Burpee - 2 min(Ensure explosive movement.)
- 10 Wall Ball Shot (lightweight) - 2 min(Practice loading and throwing mechanics.)
Scaling Options
Intermediate
Reduce weights and possibly reps to manage fatigue.
- 1
power clean
Reduce weight
Weight: 90/65 lbs (40.8/29.5 kg)
- 2
lateral burpee over bar
Standard Burpee — no lateral movement
- 3
wall ball shot
Reduce weight
Weight: 14/10 lbs (6.4/4.5 kg)
Scaled
Significantly reduce weights and modify movements for technique.
- 1
power clean
Reduce weight significantly
Weight: 70/50 lbs (31.8/22.7 kg)
- 2
lateral burpee over bar
Standard Burpee — step over instead of jump over
- 3
wall ball shot
Reduce weight significantly
Weight: 10/6 lbs (4.5/2.7 kg)