AMRAPMetcon14:00
Titan Burpee Over the Bar & Power Snatch Rumble
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
14:00
AMRAP 14 Min:
8Burpee Over the Bar
5Power Snatch
↳ 44/66 lbs (20/30 kg)
Add Weight Every Round
Coaching Tips
Strategy
- 1Keep a steady pace on Burpees; focus on quick transitions between movements.
- 2For the Power Snatches, maintain a strong grip and ensure proper positioning for the lift to prevent injury.
- 3Consider breaking the Burpees into smaller sets if necessary to maintain form throughout the 14 minutes.
- 4Add weight to the Power Snatch progressively, but prioritize form over speed; ensure you can complete the reps cleanly after each additional weight added.
- 5Use a steady breathing pattern to manage fatigue as the workout progresses.
Safety Considerations
Technical Focus
Ensure proper technique on Power Snatches to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 1 min Jumping Jacks(Light cardio to increase heart rate.)
Mobility Work:
- 5-10 each side Hip Openers(Focus on hip flexibility.)
- 10 Shoulder Dislocates(Using a band or PVC pipe to enhance shoulder mobility.)
Activation Set:
2 rounds- 3 Burpee(Practice the movement with focus on form.)
- 3 Power Snatch (light weight)(Use a lighter weight to activate the muscles.)
Scaling Options
Intermediate
Reduce weight for the Power Snatch and adjust Burpee height if needed.
- 1
burpee over the bar
Standard Burpees with reduced height
- 2
power snatch
Power Snatch at lighter weights.
Weight: 35/55 lbs (/ kg)
Scaled
Further reduce weight and modify movements for accessibility.
- 1
burpee over the bar
Burpees step over the bar instead of jumping.
- 2
power snatch
Power Snatch at significantly lighter weights.
Weight: 25/35 lbs (/ kg)