AMRAPMetconGymnasticsBenchmark45:00
Hortman
Monostructural
Gymnastics
Solo
Target Effort:
RPE 8/10
Workout Details
AMRAP
45:00
- 1Run800 m
- 2Air Squat80 reps
- 3Muscle-Up8 reps
Coaching Tips
Strategy
- 1Pace the run to prevent burnout for the muscle-ups.
- 2Break up air squats into manageable sets to maintain form.
- 3Use kipping or assisted muscle-ups if needed to increase efficiency.
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 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce reps on muscle-ups and air squats.
- 1
muscle up
Reduce muscle-ups to 5; air squats to 60.
Scaled
Substitute movements where necessary.
- 1
muscle up
Replace muscle-ups with Jumping Pull-Ups and reduce to 5; air squats to 40.