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Lesson Plan: 20-Minute AMRAP
WORKOUT
Complete as many rounds as possible in 20 minutes of: Run 400 m 15 L pull-ups 205-lb. clean and jerk, 5 reps
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Score: completed rounds and reps
INTENDED STIMULUS
This workout is a triplet of monostructural, gymnastics and weightlifting movements. Coaches should expect athletes to complete 4 or more rounds.
This workout taxes athletes metabolically and technically: The 400-m run elevates the heart rate, increasing the difficulty of the other two elements. L pull-ups require greater midline and pulling strength than strict pull-ups. The clean and jerk loading is intended to be moderate so the reps can be performed touch-and-go or as relatively quick singles.
BREAKDOWN
Given the added stress from the run, the loading and reps of the L pullups and clean and jerk should be well within the athlete’s capacity when considered independently.
The suggested female Rx’d weight is 135 lb. for the clean and jerk.
The scaling options include reduced volume on the run, reduced volume and load on the L pull-ups, and reduced load on the clean and jerk.
Coaches should demonstrate each movement, including movement standards.
Coaches should explain the workout is scored by completed rounds and reps.
Coaches should ask if any athletes are injured.
Athletes should aim to complete at least 4 rounds. Approximate maximum estimates of time spent on each component: 2 minutes for the run, 2 minutes for the L pull-ups and 1 minute for the clean and jerks.
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Coaches: All parts of the class are coach led. Demonstrate each new piece before athletes perform it. Cue athletes to achieve better positions throughout each section.
:00-:03 WHITEBOARD (3 MINUTES)
Explain the workout, intended stimulus and breakdown (above).
:03-:09 GENERAL WARM-UP (6 MINUTES)
If athletes are laboring on the run, struggling to perform the straight-leg raises or pull-ups, or not maintaining positioning in the deadlifts, scales are needed for the workout.
100-m run + 6 kip swings + 6 deadlifts (empty barbell). 100-m run + 6 straight-leg raises to an L + 6 deadlifts (empty barbell). 100-m run + 6 strict pull-ups + 6 deadlifts (empty barbell).
:09-:23 SPECIFIC CLEAN AND JERK WARM-UP (14 MINUTES)
Assess movement to determine proper workout loading.
CLEAN 6 deadlift-shrugs with empty barbell. • Look for: straight arms. 6 deadlift-high pulls with empty barbell. • Look for: bar staying close to the body. 6 power cleans with empty barbell. • Look for: proper receiving position and reset of the feet.
JERK 6 jump and land without barbell. • Look for: jumping through heels. 6 jump and land with hands at shoulders. • Look for: full hip extension. 6 jump and punch hands overhead. • Look for: timing of press after hip extension. 6 push jerks with empty barbell. CLEAN AND JERK 6 power clean and jerks with pause after receiving the clean. • Teach: reset of the hands and feet. 12 power clean and jerks with athletes on their own cadence. • Look for: all major points of performance to determine for proper loading. Instruct athletes to work up to their workout load. • Athletes perform 3-4 sets of 3 reps per set, increasing the load after each set.
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• Athletes should be capable of performing 5 reps within short succession. • Coaches should scale loads appropriately based on movement in warm-up.
:23-:30 L PULL-UP SPECIFIC WARM-UP (7 MINUTES)
Ensure athletes are prepared for the workout without being too fatigued from work in this section.
3 strict pull-ups (banded if necessary). • Remind athletes proper range of motion includes arm extension at the bottom (this will be challenging in the L pull-up). 3 straight-leg raises with pause in L position. • Teach athletes to squeeze heels together with toes pointed and legs straight. • Capacity displayed here will help coaches determine whether L pull-ups should be used in the workout. 3 L pull-ups (banded if necessary). • Remind athletes that the pull-up starts with the legs elevated in the L position; it is not a “kipping” rep in which the legs swing to the L position with momentum.
:30-:33 BREAK & LOGISTICS (3 MINUTES)
Bathroom break. Remind athletes that additional scaling might occur during the workout. Review scaling options with each athlete. Safety check: Ensure adequate room around pull-up bars and barbells. Re-brief workout, flow and safety considerations.
:33-:53 WORKOUT: START AT :33 (20 MINUTES)
Cue athletes to better positions while maintaining technique. Scale workout further if needed.
Consider scaling for athletes who do not complete the first round in about 4 minutes; scale those who take more than 5 minutes.
:53-:60 COOL DOWN (7 MINUTES)
Clean up equipment. Hip-flexor stretch (1 minute each leg). Lat stretch (1 minute each arm). Collect scores and exchange high fives!
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WOD SCALE: 20-MINUTE AMRAP
WORKOUT
Complete as many rounds as possible in 20 minutes of: Run 400 m 15 L pull-ups 205-lb. clean and jerk, 5 reps
Score: completed rounds
SCALING THIS WOD
This workout is a triplet of monostructural, gymnastics and weightlifting movements. Coaches should expect athletes to complete 4 or more rounds.
The suggested female Rx’d weight is 135 lb. for the clean and jerk. One, two or all of the workout elements may be modified in volume or load. Coaches are encouraged to use their judgment for finding a challenging but manageable substitution for athletes.
BEGINNER
Complete as many rounds as possible in 20 minutes of: Run 200 m 10 banded L pull-ups 115-lb./75-lb. clean and jerk, 5 reps
The distance for the run has been reduced.
The L pull-ups have been modified in reps and loading to reduce the demand on the midline and upper-body pulling muscles. The band should allow for full range of motion in proper positions.
The clean and jerk load is lowered to allow for a relatively quick set.
INTERMEDIATE
Complete as many rounds as possible in 20 minutes of: Run 400 m 10 L pull-ups 155-lb./105-lb. clean and jerk, 5 reps
The L pull-ups reps have been reduced so that each round can be completed in about 2 sets.
The clean and jerk load has been reduced to keep the intensity high.
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