AMRAPMetconBenchmark24:00
The Chief is Dead
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
24:00
Five AMRAPs in 24 minutes:
AMRAP in 4 minutes:
3Power Clean
↳ 135/95 lbs (61/43 kg)
6Push-Up
9Air Squat
12Deadlift
↳ 135/95 lbs (61/43 kg)
1 minute Rest, then Repeat (5 times total)
Coaching Tips
Strategy
- 1Maintain a steady pace on the Power Cleans, breaking them into sets of 2 if needed to ensure form stays tight.
- 2Focus on keeping Push-Ups unbroken to maintain a good rep speed, but if fatigue sets in, consider breaking them into sets of 3.
- 3Perform Air Squats with full depth and a quick transition to the Deadlifts for optimal efficiency.
- 4During Deadlifts, use a hook grip if possible to help secure the bar and maintain your grip across multiple sets.
- 5Monitor breathing and use the 1-minute rest wisely, focusing on hydration and breath control for the next AMRAP.
Safety Considerations
Technical Focus
Ensure proper hip extension and back position during Power Cleans and Deadlifts.
Recommended Warm-Up
General Warm-Up:
- 1 min Jump Rope
Mobility Warm-Up:
- 30 sec each side Hip Flexor Stretch
- 10 reps Shoulder Dislocates
- 30 sec each side Ankle Mobility Drill
Activation:
2 rounds- 5 reps Power Clean with PVC(Focus on form and technique.)
- 5-10 reps Push-Up(Look for full shoulder extension.)
- 10 reps Air Squat(Focus on depth and stability.)
Scaling Options
Intermediate
Reduce weights and modify movement intensity
- 1
power clean
Reduced weight
Weight: 110/75 lbs (50/34 kg)
- 2
push up
Knee Push-ups if needed
- 3
air squat
None, do regular squats
- 4
deadlift
Reduced weight
Weight: 110/75 lbs (50/34 kg)
Scaled
Further reduce weights and simplify movements
- 1
power clean
Reduced weight
Weight: 80/55 lbs (36/25 kg)
- 2
push up
Banded Push-ups or incline Push-ups
- 3
air squat
None, regular squats
- 4
deadlift
Reduced weight
Weight: 80/55 lbs (36/25 kg)
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