AMRAPMetconBenchmark05:00
AMBAP
Gymnastics
Partner
Workout Details
AMRAP
05:00
AMRAP 5 Minutes (with a Partner):
Burpee
Alternating with partner
Note: Alternating with partner
Coaching Tips
Strategy
- 1Maintain a steady pace to avoid burning out early in the 5 minutes.
- 2Communicate with your partner to ensure smooth transitions and efficient alternating.
- 3Focus on maintaining proper form throughout each burpee to prevent injury and maximize efficiency.
- 4If fatigued, consider doing shorter sets of 5-10 reps before switching with your partner.
Safety Considerations
Technical Focus
Knees should not buckle in during the jump.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks
Mobility:
- 10 Shoulder Dislocates
- 10 each side Hip Openers
- 30 seconds Wrist Stretch
Activation:
2 rounds- 5 Burpee (Light)(Perform burpees at a slower pace (consider a 2-second hold at the bottom) and focus on technique.)
- 30 seconds High Knees
- 10 each leg Leg Swings
Scaling Options
Intermediate
Reduce the pace and volume slightly while maintaining the burpee movement.
- 1
burpee
Perform step-back burpees instead of jumping.
Scaled
Perform a modified version of the burpee.
- 1
burpee
Perform plank-berpees (no jump at the end, just step back and forward).