AMRAPMetconBenchmark20:00
Back Breaker
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes:
4Handstand Push-Up
8Box Jump
12Back Squat
16Knees-to-Elbows
20 calAssault Air Bike
Coaching Tips
Strategy
- 1Maintain a steady pace on the Assault Bike to avoid early fatigue. Focus on breathing to maintain output.
- 2For Handstand Push-Ups, kick up gently; avoid overly aggressive transitions to prevent shoulder strain.
- 3Break box jumps into smaller sets if needed to prevent fatigue, but try to keep the movements unbroken if possible.
- 4Keep back squats controlled; focus on depth and form rather than speed to prevent injury.
- 5Knees-to-elbows should be fluid; consider focusing on a nice rhythm rather than forcing the movement.
Safety Considerations
Technical Focus
Ensure proper head and neck alignment during Handstand Push-Ups.
Recommended Warm-Up
General Warm-Up:
- 1-2 min easy Air Bike - 1-2 min
Mobility:
- Shoulder Stretch - 30 sec(To prepare shoulders for Handstand Push-Ups.)
- Hip Flexor Stretch - 30 sec
- Ankle Mobility - 30 sec
Activation:
2 rounds- 20-30 sec Handstand Hold(1st round against the wall, 2nd round freestanding if possible.)
- 5-10 Back Squats with PVC(Lightweight to focus on form.)
- 5 Knees-to-Elbows Progressions(Focus on the core engagement.)
Scaling Options
Intermediate
Reduced weights and simplified movements for better performance.
- 1
handstand push up
Pike Push-Ups
- 2
box jump
Lower Box Jump Height
- 3
back squat
Reduce weight by approx. 20%.
Weight: 135/95 lbs (61/43 kg)
- 4
knees to elbows
Knees to Chest
- 5
assault air bike
Caloric target adjusted to 10 calories.
Scaled
Simplified movements and further reduced weights for accessibility.
- 1
handstand push up
Banded Push-Ups
- 2
box jump
Box Step-Ups
- 3
back squat
Reduce weight by approx. 40%.
Weight: 95/65 lbs (43/29 kg)
- 4
knees to elbows
Leg Lifts or Dead Hangs.
- 5
assault air bike
Caloric target adjusted to 5 calories.