AMRAPMetconBenchmark20:00
MARY
Gymnastics
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 minutes:
5Handstand Push-Up
10Pistol
15Pull-Up
Original WOD
AMRAP in 20 minutes: 5 Handstand Push-Ups 10 Pistols 15 Pull-Ups
Coaching Tips
Strategy
- 1Start at a moderate pace to gauge your endurance over the 20 minutes. As rounds progress, aim to maintain steady movement without breaking form.
- 2Consider breaking the Handstand Push-Ups into smaller sets (2-3 at a time) to avoid muscle fatigue, especially as the workout progresses.
- 3For pistols, focus on maintaining proper form and balance. If you find them too challenging, consider using a support or performing them with a modified range of motion.
- 4For pull-ups, aim to avoid excessive swinging. Maintain a controlled pull with an emphasis on full range of motion to ensure safety and effectiveness.
- 5Plan your transitions between movements to minimize downtime, getting ready for the next exercise as you finish the current one.
Safety Considerations
Technical Focus
Ensure that the body remains aligned throughout the movement to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 30 sec Bear Crawl - 30 sec
Mobility Work:
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 10 per side Ankle Stretch(Focus on flexibility for pistols.)
Activation: 2 Rounds of:
2 rounds- 5-10 Push-Up
- 5-10 Air Squat
- 15 sec Pull-Up Hold(Hold at the top of the pull-up position.)
Scaling Options
Intermediate
Reduce the complexity of the movements while maintaining intensity.
- 1
handstand push up
Pike Push-Ups
- 2
pistol
Assisted Pistol (with support) or Air Squat
- 3
pull up
Banded Pull-Ups
Scaled
Significantly reduce movement difficulty while preserving the workout structure.
- 1
handstand push up
Decline Push-Ups
- 2
pistol
Air Squat or Box Squats (to a low box or bench)