– Metcon: 2, 10 minutes AMRAPs today that should be a pace comparable to an open workout. All loading should be light and able to be done in a big set ie. 2 sets or less. We want to encourage you to go out slower than you think then adjust as the workout progresses rather than going out too fast and redlining. Effort should be around 80% for BOTH AMRAPs. The second AMRAP you effort will likely be slightly lower even though you had 4 minutes of rest between workouts. This will be a quicker rest interval than you think because of the nature of the movements in the first workout.loading should be light and able to be done in a big set ie. 2 sets or less. Effort should be around 80% for both AMRAPs.