AMRAPMetconBenchmark20:00
Harris
Gymnastics
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 minutes:
5Wall Walk
10Burpee Broad Jump
15Air Squat
20Sit-Up
Coaching Tips
Strategy
- 1Pace the Wall Walks; focus on control to avoid shoulder fatigue early.
- 2Maintain a steady rhythm on Burpee Broad Jumps; minimize rest and keep moving between movements.
- 3For Air Squats, focus on full-depth squats to engage the glutes effectively.
- 4Sit-Ups can be done unbroken; try to maintain a steady pace to keep the heart rate up.
- 5Consider taking micro-rests after sets, especially if fatigue sets in.
Safety Considerations
Technical Focus
Monitoring shoulder positioning and core stability during Wall Walks.
Recommended Warm-Up
Cardio Warm-Up:
- 5-10 Burpees
Shoulder and Hip Mobility:
- Overhead Shoulder Stretch - 30 sec each side
- Hip Flexor Stretch - 30 sec each side
- Cat-Cow Stretch - 30 sec
Activation Set:
2 rounds- 3 Wall Walk
- 5 Air Squat
- 5 Sit-Up
Scaling Options
Intermediate
Reduce the volume slightly for more sustainable effort.
- 1
wall walk
Reduce to 3 Wall Walks.
- 2
burpee broad jump
Reduce to 8 Burpee Broad Jumps.
- 3
air squat
Maintain 15 Air Squats.
- 4
sit up
Maintain 20 Sit-Ups.
Scaled
Significantly lower the volumes and ensure form is perfect.
- 1
wall walk
Go for 2 Wall Walks or use a reduced range of motion.
- 2
burpee broad jump
Reduce to 5 Burpee Broad Jumps or combine with step-backs.
- 3
air squat
Reduce to 10 Air Squats.
- 4
sit up
Reduce to 15 Sit-Ups.