AMRAPMetconBenchmark08:00
Games 9.7
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
08:00
AMRAP in 8 minutes:
4Handstand Push-Up
8Kettlebell Swing
↳ 70/53 lbs (32/24 kg)
12GHD Sit-Up
Original WOD
AMRAP in 8 minutes: 4 Handstand Push-Ups 8 Kettlebell Swings (70/53 lbs) 12 GHD Sit-Ups
Coaching Tips
Strategy
- 1Pace yourself throughout the 8 minutes; maintain a steady rhythm to avoid burning out early.
- 2For Handstand Push-Ups, consider breaking up the reps into sets of 2 if fatigue sets in.
- 3During Kettlebell Swings, focus on driving through the hips and keeping the back straight to avoid injury.
- 4For GHD Sit-Ups, fully extend the hips at the bottom to engage the core properly before lifting up.
- 5Keep your transitions smooth between movements to maximize your working time.
Safety Considerations
Technical Focus
Ensure proper form in Handstand Push-Ups to avoid shoulder injuries.
Recommended Warm-Up
- 400 meters Row(Row at a moderate pace.)
- 5 each side Shoulder Stretch(Target shoulders and chest.)
- 5 each side Hip Flexor Stretch(Open up the hips.)
- 5 each side Thoracic Spine Rotation(Improve shoulder mobility.)
2 rounds
- 5 Kettlebell Deadlift(Focus on the hip hinge.)
- 5 Push-Up(Engage the shoulders and core.)
- 5 GHD Sit-Up(Pre-activate the core muscles.)
Scaling Options
Intermediate
Reduce kettlebell weight by 20%.
- 1
kettlebell swing
Weight: 56/42 lbs (25/19 kg)
- 2
handstand push up
Perform Strict Press instead.
- 3
ghd sit up
Regular Sit-Ups.
Scaled
Reduce kettlebell weight by 40% and modify movements.
- 1
kettlebell swing
Weight: 42/32 lbs (19/15 kg)
- 2
handstand push up
Perform Push-Ups instead.
- 3
ghd sit up
Ab Mat Sit-Ups.
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