AMRAPMetcon12:00
Feral Ab-Mat Sit-Up & Burpee & Dip Outbreak
Gymnastics
Solo
Workout Details
AMRAP
12:00
12-Minute AMRAP:
20Ab-Mat Sit-Up
10Dip
15Burpee
Coaching Tips
Strategy
- 1Maintain consistent pacing throughout the AMRAP; aim for a sustainable effort that allows you to keep moving without burning out.
- 2Split the movements into manageable chunks if needed. For example, break dips into sets of 5 if fatigue sets in.
- 3Keep transitions between movements quick to maximize work time.
- 4Focus on quality over quantity; prioritize form to avoid injury, especially on dips and burpees.
- 5For burpees, avoid the 'worming' motion; ensure you jump back with strong core engagement.
Safety Considerations
Technical Focus
Ensure proper form to avoid lower back strain during Ab-Mat Sit-Ups.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks(Get the heart rate up.)
Dynamic Mobility:
- 10 each direction Hip Circles(Loosen the hip joints.)
- 10 Shoulder Dislocates(Warm up the shoulders with a band or stick.)
- 5 Spinal Flexion and Extension(Mobilize the spine.)
Activation Set:
2 rounds- 5 5 Ab-Mat Sit-Ups(Focus on engaging the core.)
- 5 5 Dips(Start with a gentle range to activate triceps.)
- 5 5 Burpees(Ensure proper form, especially on landings.)
Scaling Options
Intermediate
Reduce reps for each movement to accommodate fatigue.
- 1
ab mat sit up
15 reps
- 2
dip
7 reps
- 3
burpee
12 reps
Scaled
Further reduce reps and intensity as needed.
- 1
ab mat sit up
10 reps
- 2
dip
5 reps with feet on the ground (bench dips)
- 3
burpee
8 reps