AMRAPMetconBenchmark20:00
Cindy XXX
Gymnastics
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes:
10Pull-Up
20Push-Up
30Air Squat
15Pull-Up
30Push-Up
45Air Squat
20Pull-Up
40Push-Up
60Air Squat
25Pull-Up
50Push-Up
75Air Squat
30Pull-Up
60Push-Up
90Air Squat
Coaching Tips
Strategy
- 1Pace yourself early on to maintain endurance through later rounds.
- 2Break up larger sets of pull-ups and push-ups to avoid fatigue.
- 3Focus on maintaining strict form, especially in air squats to prevent knee strain.
- 4Plan short, intentional rests between movements to keep your rhythm and heart rate regulated.
- 5During any muscle fatigue, switch to faster transitions to maintain a steady overall time.
Safety Considerations
Technical Focus
Ensure proper shoulder engagement during pull-ups to prevent injury.
Recommended Warm-Up
General Warm-Up: 2-3 min
- 30 Jumping Jacks(Moderate pace to increase heart rate.)
Mobility: 2-3 min
- 10 Shoulder Dislocates(Use a band or PVC pipe for shoulder mobility.)
- 10 each side Hip Openers(Holding each stretch for 2-3 seconds.)
Activation: 3-4 min
2 rounds- 5 Pull-Up Hold - 10 sec(Focus on engaging back muscles.)
- 5 Push-Up to Plank(Prepare chest and core for WOD.)
- 10 Air Squat(Ensure proper depth and form.)
Scaling Options
Intermediate
Reduce pull-ups difficulty; lower push-up counts.
- 1
pull up
Banded Pull-Ups
- 2
push up
Knee Push-Ups
- 3
air squat
Scaled
Lower all rep counts and use significant modifications.
- 1
pull up
Ring Rows
- 2
push up
Wall Push-Ups
- 3
air squat