AMRAPMetconBenchmark30:00
Gale Force
Monostructural
Gymnastics
Weightlifting
Team of 4
Target Effort:
RPE 8/10
Workout Details
AMRAP
30:00
- 1Box Step-Up20 reps
50/35 lbs (23/16 kg)
Weighted backpack (50 lbs for men, 35 lbs for women)
- 2Burpee Box Jump Over23 reps
- 3Air Squat19 reps
*Complete at least one additional set of 19 Air Squats as a group after the time cap.
Note: Weighted backpack: 50 lbs for men, 35 lbs for women.
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace throughout the AMRAP, especially on the Box Step-Ups and Burpees, to avoid burnout.
- 2Encourage group cohesion when completing the final set of Air Squats.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Goblet Squat
- 10 Shoulder Pass-Throughs
Activation
2 rounds- 10 Air Squat
- 5 Push-Up
- 5 each leg Box Step-Up(bodyweight)
Activation
2 rounds- 10 Air Squat
- 5 Push-Up
- 5 each leg Box Step-Up(bodyweight)
Scaling Options
Intermediate
Weighted backpack: 40 lbs for men, 25 lbs for women.
- 1
box step up
Weighted backpack adjustment
Weight: 40/25 lbs (18/11 kg)
- 2
burpee box jump over
Standard burpees
- 3
squat
Standard air squats
Scaled
No weighted backpack.
- 1
box step up
Bodyweight Box Step-Ups
- 2
burpee box jump over
Standard burpees
- 3
squat
Standard air squats