AMRAPMetconBenchmark20:00
Hard Cindy
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes:
5Weighted Pull-Up
↳ 35/25 lbs (16/11 kg)
10Push-Up
Feet on 30/24 inch box
15Squat
↳ 45/35 lbs (20/16 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace for the pull-ups, consider doing them in sets of 2-3 to avoid fatigue.
- 2Keep your core tight during push-ups to maintain a straight line from head to heels.
- 3When completing squats, focus on pushing through the heels and keeping the chest up; aiming for depth is key.
- 4Transition quickly between movements to maximize your AMRAP time.
- 5If you find the weighted pull-ups challenging, you might want to consider lowering the weight for optimum performance.
Safety Considerations
Technical Focus
Ensure proper shoulder engagement to prevent strain during pull-ups.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Rowing or Light Skipping(Maintain a moderate pace.)
Mobility Work:
- 10-15 reps Shoulder Dislocates(Focus on full range of motion.)
- 10-15 sec each side Hip Flexor Stretch(Hold each position to improve flexibility.)
- 10-15 sec each side Wrist Stretch(Release tension in wrists for push-ups.)
Activation:
2 rounds- 3-5 reps Light Weighted Pull-Ups(Use a lighter weight to prepare.)
- 5-10 reps Push-Ups (Knees or Elevated)(Focus on form and full range of motion.)
- 10-15 reps Air Squats(Emphasize depth and control.)
Scaling Options
Intermediate
Reduce weights and reps for manageable strategy.
- 1
weighted pull up
Use lighter weight or perform bodyweight pull-ups.
Weight: 28/20 lbs (/ kg)
- 2
push up
Perform push-ups on knees.
- 3
squat
Reduce weight for squats.
Weight: 30/20 lbs (/ kg)
Scaled
Focused on bodyweight movements and reduced intensity.
- 1
weighted pull up
Perform banded pull-ups or ring rows.
- 2
push up
Perform incline push-ups.
- 3
squat
Bodyweight squats only.