AMRAPMetconWeightliftingBenchmark20:00
Wipeout
Weightlifting
Monostructural
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes:
6Thruster
↳ 135/95 lbs (61/43 kg)
8Power Curl
↳ 135/95 lbs (61/43 kg)
10Back Lunge
↳ 135/95 lbs (61/43 kg)
12 calAssault Air Bike
Coaching Tips
Strategy
- 1Stay consistent with your pacing throughout the AMRAP. Start strong but avoid going too fast in the first few minutes to conserve energy.
- 2Plan your transitions between movements to minimize downtime; consider having your barbell set up near the bike for quick movement.
- 3For the thrusters and back lunges, focus on maintaining proper form over speed to prevent injury.
- 4The power curls can be done unbroken if you feel confident; otherwise, consider breaking them into smaller sets if fatigue sets in.
- 5On the Assault Air Bike, focus on keeping a steady pace, aiming for consistent calorie output rather than sprinting.
Safety Considerations
Technical Focus
Watch for improper form in the thruster to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Assault Air Bike - 5 min(Light pace to elevate heart rate)
Mobility Work:
- 30 sec Goblet Squat Hold - 30 sec
- 30 sec each side Shoulder Stretch - 1 min
- 30 sec each side Hip Flexor Stretch - 1 min
Activation Set:
2 rounds- 5 Thruster (light weight)(Use a lighter barbell.)
- 5 Power Curl (light weight)(Use a lighter weight.)
- 10 Back Lunge (bodyweight)(Focus on form.)
Scaling Options
Intermediate
Reduce weight and reps accordingly.
- 1
thruster
Keep the same movement.
Weight: 100/70 lbs (45/32 kg)
- 2
power curl
Keep the same movement.
Weight: 100/70 lbs (45/32 kg)
- 3
back lunge
Keep the same movement.
Weight: 100/70 lbs (45/32 kg)
- 4
assault air bike
Reduce calories to 10.
Scaled
Significantly reduce weight and change some movements.
- 1
thruster
Use a lighter barbell or dumbbells.
Weight: 80/55 lbs (36/25 kg)
- 2
power curl
Use a lighter barbell or dumbbells.
Weight: 80/55 lbs (36/25 kg)
- 3
back lunge
Use dumbbells instead of a barbell.
Weight: 80/55 lbs (36/25 kg)
- 4
assault air bike
Reduce calories to 8.