AMRAPMetconBenchmark20:00
CINDY
Gymnastics
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes:
5Pull-Up
10Push-Up
15Air Squat
Coaching Tips
Strategy
- 1Pace yourself; the AMRAP format allows for sustained effort over time.
- 2Break Pull-Ups into smaller sets if needed (e.g., 3-2) to avoid fatigue.
- 3Maintain strict form on Push-Ups; avoid flaring elbows out.
- 4For Air Squats, focus on depth and keeping the chest up to ensure good form.
- 5Transition quickly between movements to maximize work time.
Safety Considerations
Technical Focus
Ensure proper shoulder engagement during Pull-Ups to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Row - 2-3 min(Light rowing to raise heart rate.)
Mobility:
- 5 each arm Shoulder Stretch - 30 sec(Dynamic stretches for shoulders and chest.)
- 5 Hip Opener Stretch - 30 sec(Focus on hip mobility.)
- 10 seconds Squat Hold - 10 sec(Hold at the bottom of the squat.)
Activation: 2 Rounds of:
2 rounds- 5 Pull-Up (assisted or negative)(Focus on form and engage back.)
- 5 Push-Up (knee or standard)(Maintain a strong core.)
- 10 Air Squat(Focus on depth.)
Scaling Options
Intermediate
Reduce reps slightly and allow for modified Pull-Up options.
- 1
pull up
Banded Pull-Ups
- 2
push up
Incline Push-Ups
- 3
air squat
Scaled
Adjusted volume and movement difficulty for each exercise.
- 1
pull up
Ring Rows
- 2
push up
Knee Push-Ups
- 3
air squat