AMRAPMetconBenchmark25:00
Car 294
Monostructural
Gymnastics
Partner
Target Effort:
RPE 8/10
Workout Details
AMRAP
25:00
- 1Air Bike18 calories18 cal
- 2Reverse Alternating Lunge12 reps
- 3Jumping Air Squat24 reps
- 4Wall Ball Sit-Up32 reps
20/14 lbs (9/6 kg)
- 5Synchronized Burpee31 reps
7 Push-Ups every 5 minutes
Note: Partner workout: complete movements together.
Coaching Tips
Strategy
- 1Pace breathing during transitions to manage effort.
- 2Stay synchronized with your partner for burpees for efficiency.
- 3Take rest as needed but keep moving.
Safety Considerations
Technical Focus
Focus on form during lunges and squats to prevent injury.
Recommended Warm-Up
General Cardio
- 3 min Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Scaled weights on Wall Ball Sit-Ups (14/10 lb)
- 1
wall ball
Weight scaled for Wall Ball Sit-Ups.
Weight: 14/10 lbs (6/4 kg)
Scaled
Reduced volume on Wall Ball Sit-Ups (24 reps)
- 1
wall ball
Volume reduced on Wall Ball Sit-Ups.