AMRAP 24
Wednesday, March 11th, 2026
Strength + Metcon//AMRAP//24 min
Rx
AMRAP 24 400m Run 12 DB Hang Clean & Jerks (50/35) 15 GHD Sit Ups 18/15 Cal Bike Accessory: 3 Sets: 12 GHD Hip Extensions Alt: 1 min Banded Pallof Hold (each side)
Level 2
L2: 300m Run, DB (40/25), AbMat SU, 15/12 cal
Level 1
L1: 200m Run, DB (30/15), AbMat SU, 12/10 cal
Goal: Endurance — sustained effort
Stimulus: 24 minutes of steady work. Run is the pacer — dont sprint it. DB C&J should be unbroken. GHD controlled. Bike moderate (not all-out). Aim for 5+ rds. This is about pacing, not peak intensity.
Movements
clean-and-jerkhang-cleanbikerundb-hang-clean-and-jerkghd-sit-upghd-hip-extensionpallof-hold
Equipment
banddumbbellbarbellassault-bikeghd