AMRAPMetconBenchmark07:00
Open 12.1
Gymnastics
Solo
Workout Details
AMRAP
07:00
AMRAP in 7 Minutes:
Burpee
6 inch target
Original WOD
AMRAP in 7 Minutes: Burpees to a target (6")
Coaching Tips
Strategy
- 1Aim to maintain a steady pace throughout the 7 minutes rather than sprinting early and burning out.
- 2Focus on keeping your core engaged to maintain proper form during the burpees.
- 3Try breaking the burpees into smaller sets (e.g., sets of 5) to avoid fatigue if necessary.
- 4Use your arms to help lift your body into the air and target for efficient jumping to the target.
- 5Maintain an even and consistent landing to minimize impact on your joints.
Safety Considerations
Technical Focus
Watch for lower back sagging during the landing phase of the burpee.
Recommended Warm-Up
General Warm-Up:
- Jogging or Skipping - 2 min easy(Lightly jog or skip.)
Mobility:
- 10 each direction Shoulder Circles
- 5 each side Hip Flexor Stretch
- 5 each side Wrist Flexor Stretch
Activation:
2 rounds- 5 Burpees (Slow, Controlled)(Focus on form and control.)
- 15 High Knees
Scaling Options
Intermediate
Maintain the burpee but focus on technique and control.
- 1
burpee
Standard burpee with focus on form.
Scaled
Use a step back method to reduce impact.
- 1
burpee
Step back and step forward instead of jumping.