AMRAPHybridBenchmark25:00
Time Priority Linda
Weightlifting
Solo
Workout Details
AMRAP
25:00
AMRAP in 25 minutes:
5Deadlift
↳ 315/225 lbs (143/102 kg)
5Bench Press
↳ 205/135 lbs (93/61 kg)
5Hang Squat Clean
↳ 155/105 lbs (70/48 kg)
Coaching Tips
Strategy
- 1Aim for consistent, controlled breathing throughout the WOD to maintain energy levels.
- 2Break up the deadlifts into sets if needed, but try to avoid going below 3 reps at a time to maintain rhythm.
- 3For bench presses, keep your feet planted and engage your core to stabilize your torso during the lift.
- 4Hang squat cleans should be executed with a focus on 'catching' the clean in a full squat position; practice the transition from the hang position to full squat effectively.
Safety Considerations
Technical Focus
Watch for back rounding during deadlifts and bench presses.
Recommended Warm-Up
General Warm-Up:
- Row - 3 min(Moderate pace to elevate heart rate.)
Mobility Work:
- 10 each side Hip Openers(Focus on lowering your hips and stretching the groin.)
- 10 Shoulder Dislocates(Use a band or dowel to increase range of motion.)
- 10 each side Ankle Mobilization(Work on improving dorsiflexion.)
Activation Set:
3 rounds- 5 Light Deadlift(Use about 50% of WOD weight.)
- 5-10 Push-Up(Focus on form; modify as necessary.)
- 5 Hang Power Clean(Use light weight to focus on form.)
Scaling Options
Intermediate
Reduce weights by about 20% to find a manageable load.
- 1
deadlift
Reduce weight.
Weight: 255/180 lbs (115/82 kg)
- 2
bench press
Reduce weight.
Weight: 165/105 lbs (75/48 kg)
- 3
hang squat clean
Reduce weight.
Weight: 125/85 lbs (57/39 kg)
Scaled
Reduce weights by about 40% for a beginner-friendly approach.
- 1
deadlift
Reduce weight.
Weight: 190/135 lbs (86/61 kg)
- 2
bench press
Reduce weight.
Weight: 125/85 lbs (57/39 kg)
- 3
hang squat clean
Reduce weight.
Weight: 95/65 lbs (43/29 kg)