After testing our heavy power snatch, we finished the session with a 15-minute AMRAP. Four movements, one steady push, and plenty to work on technically.
Here's the workout and how to get the most out of each part.
The workout
As many rounds as possible in 15 minutes of:
200m run, 6 feet-elevated ring rows, 6 sumo deadlift high pulls, and 12 dumbbell bench press.
Feet-elevated ring rows
This is a pulling movement, and where you put your feet sets the difficulty. Feet up on a box makes it harder, feet flat on the floor scales it back, and walking yourself further out or in adjusts it from there.
Whatever height you choose, the focus is the same. Get your body underneath the rings, keep your core tight, and row your chest up towards the rings before lowering back down under control. Body tight, chest to rings, back down.
Sumo deadlift high pulls
The set-up here is almost the opposite of the snatch. Where the snatch has wide arms and feet under the hips, the sumo high pull has wide feet and narrow hands.
Start in a squat position and drive the barbell up towards the ceiling by squeezing your glutes and extending your hips. The power comes from your hips, not your arms. Finish with your elbows above your shoulders, nice and high, not left hanging low. Done right, it uses your entire posterior chain, so keep squeezing that bum.
Dumbbell bench press
On the bench press, the rep starts with the dumbbells at the top, so use your legs to kick them up into position for the first one.
Turn the dumbbells to a 45-degree angle rather than flaring them straight out to the sides. That angle protects your shoulders. Flaring wide gives a larger range of motion but loads the shoulder joint more than we want. So keep them angled slightly in, touch your chest, and press away.
There's always a version for you
Every movement here scales. The ring rows adjust with your foot height, the loads are yours to choose, and we'll always find an option that suits where you're at.
Whether it's your first AMRAP or your hundredth, come and give it a crack.