AMRAPMetconBenchmark21:00
Blackjack (Assault)
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
21:00
AMRAP in 21 Minutes:
21 calAssault Air Bike
21Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
21AbMat Sit-Up
Coaching Tips
Strategy
- 1Pace yourself on the Assault Air Bike; it can be easy to go out too fast. Aim for a moderate intensity that you can maintain throughout.
- 2Focus on unbroken sets for Kettlebell Swings if possible, but if you start to feel fatigued, consider splitting your reps into smaller sets.
- 3For the AbMat Sit-Ups, engage your core and avoid using momentum to ensure you're working the muscles effectively.
- 4Keep transitions between movements smooth to minimize downtime—practice efficient mounting and dismounting from the bike.
- 5Use a steady and controlled motion for your swings, ensuring you're generating power from your hips rather than your arms.
Safety Considerations
Technical Focus
Ensure proper back positioning during Kettlebell Swings to avoid rounding.
Recommended Warm-Up
General Warm-Up:
- 3 min at easy pace Assault Air Bike - 3 min(Focus on getting the heart rate up.)
Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec(Open up the hips for Kettlebell Swings.)
- 5-10 Shoulder Dislocates - 1 min(Ensure shoulders are ready for swings.)
- 30 sec each side Spinal Twists - 1 min(Loosen up the core.)
Activation:
3 rounds- 10 Kettlebell Swing (light)(Practice the hip hinge.)
- 10 Sit-Up (Core Activation)(Engage the core with controlled movement.)
- 30 sec Assault Air Bike (easy pace) - 30 sec(Get used to the bike feeling.)
Scaling Options
Intermediate
Reduce kettlebell weight by about 20%.
- 1
kettlebell swing
Use lighter kettlebells for safety.
Weight: 42/26 lbs (19/12 kg)
Scaled
Reduce kettlebell weight by about 40%.
- 1
kettlebell swing
Use lighter kettlebells for safety.
Weight: 32/20 lbs (15/9 kg)