AMRAPMetconGymnasticsBenchmark20:00
Moore
Monostructural
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
AMRAP
20:00
20 rounds
- 1Rope Climb457 m
15 ft
- 2Run400 m
- 3Handstand Push-Up
Max Reps
Coaching Tips
Strategy
- 1Focus on efficient rope climbs to save energy for handstand push-ups.
- 2Maintain a steady pace on the run to recover for max effort handstand push-ups.
- 3Keep a consistent handstand push-up technique to maximize reps.
Safety Considerations
Technical Focus
Ensure proper handstand technique to avoid shoulder strain
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 10 Air Squats
- 5 Inchworm
Scaling Options
Intermediate
Reduced reps and distances for scaling
- 1
rope climb
Reduced height (10 ft) for rope climbs
- 2
run
300m Run
- 3
handstand push up
Kipping Handstand Push-Ups
Scaled
Simplified movements with no equipment required
- 1
rope climb
Substitute with 10 Band-Assisted Pull-Ups
- 2
run
150m Run
- 3
handstand push up
Hand-Release Push-Ups