AMRAPMetconBenchmark27:00
Huffman
Monostructural
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
AMRAP
27:00
- 1Bar Muscle-Up5 reps
- 2Dip19 reps
- 3Jumping Air Squat53 reps
- 4Run299 m
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace, especially during the run and jumping air squats.
- 2Break up muscle-ups and dips into manageable sets if needed.
Safety Considerations
Technical Focus
Ensure shoulder stability during muscle-ups and dips.
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
Lighter weights, modifications to movements
- 1
bar muscle up
Muscle-ups to jumping bar muscle-ups
- 2
dip
Dips to box dips
- 3
air squat
Air squats to assisted air squats
- 4
run
Run to walk (if needed)
Scaled
Easier movements and fewer reps
- 1
bar muscle up
Muscle-ups to assisted pull-ups
- 2
dip
Dips to ring rows
- 3
air squat
Air squats to box squats
- 4
run
Run to slow-paced walk or no run