AMRAPMetconBenchmark30:00
Baby Got Back Squat
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
AMRAP
30:00
AMRAP in 30 minutes:
6Handstand Push-Up
12Box Jump
24-inch box
18Back Squat
↳ 185/135 lbs (84/61 kg)
24AbMat Sit-Up
30 calAssault Air Bike
Coaching Tips
Strategy
- 1Start at a steady pace to manage cardio and muscle fatigue over 30 minutes.
- 2Aim to keep Handstand Push-Ups unbroken to maximize efficiency; utilize a wall or box for safe execution.
- 3For Box Jumps, focus on soft landings and full extensions at the top; jump or step down if necessary to avoid weariness.
- 4Break Back Squats into smaller sets if needed to maintain form; consider a rep scheme like 10-8.
- 5For AbMat Sit-Ups, use a controlled tempo to protect the back and maximize core engagement without rushing.
- 6On the Assault Air Bike, maintain a consistent effort and stay within a manageable heart rate zone.
Safety Considerations
Technical Focus
Monitor shoulder positioning during Handstand Push-Ups; ensure proper mechanics to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Assault Air Bike - 3 min(Warm up the upper body and legs.)
Mobility:
- 1 min each side Shoulder Stretch - 1 min
- 1 min each side Hip Flexor Stretch - 1 min
- 1 min Ankle Mobilizations - 1 min(Gently work through ankle mobility.)
Activation:
2 rounds- 3-5 reps Handstand Push-Up(Focus on form and shoulder activation.)
- 5 reps Box Jump(Start with step-ups for first round.)
- 5-10 reps Back Squat (Light Weight)(Use ~50% of WOD weight to warm up legs.)
Scaling Options
Intermediate
Reduce weight/load and/or adjust movements for safety and efficiency.
- 1
handstand push up
Pike Push-Ups
- 2
box jump
Lower Box Height
- 3
back squat
Weight: 148/108 lbs (/ kg)
- 4
abmat sit up
- 5
assault air bike
Reduce calories to 20.
Scaled
Significantly reduce difficulty and/or substitute movements for proper form and safety.
- 1
handstand push up
Inverted Rows or DB Press
- 2
box jump
Box Step-ups
- 3
back squat
Weight: 111/74 lbs (/ kg)
- 4
abmat sit up
Crunches or stability ball passes
- 5
assault air bike
Reduce calories to 15.