AMRAPMetconGymnasticsBenchmark
Nate
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
AMRAP
20:00
- 1Muscle-Up2 reps
- 2Handstand Push-Up4 reps
- 3Kettlebell Swing8 reps
70/53 lbs (32/24 kg)
Coaching Tips
Strategy
- 1Focus on breaking down muscle-ups and handstand push-ups into manageable sets.
- 2Use kettlebells with controlled movements to maintain form throughout the workout.
- 3Aim to maintain a steady rhythm to maximize rounds without burning out.
Safety Considerations
Technical Focus
Ensure strict form on muscle-ups and handstand push-ups to prevent injury.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
- 30s each leg Hip Flexor Stretch
Activation
2 rounds- 10 Kettlebell Deadlift
- 5 Push-Up
- 10 Air Squat
Scaling Options
Intermediate
Reduce Muscle-Ups and Handstand Push-Ups to assisted variations. Kettlebell weight: 53/35 lbs.
- 1
muscle up
Band-assisted Muscle-Ups
- 2
handstand push up
Pike Push-Ups or Box HSPU
- 3
kettlebell swing
Use a lighter kettlebell
Weight: 53/35 lbs (24/16 kg)
Scaled
Reduce all reps and modify movements accordingly. Kettlebell weight: 35/20 lbs.
- 1
muscle up
Jumping Muscle-Ups or Ring Rows
- 2
handstand push up
Wall Walks or Hand Release Push-Ups
- 3
kettlebell swing
Use a lighter kettlebell
Weight: 35/20 lbs (16/9 kg)