AMRAPMetconBenchmark15:00
Open 23.2 A
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
15:00
AMRAP in 15 Minutes:
5Burpee Pull-Up
10Shuttle Run
25 ft out, 25 ft back = 50 ft per run
Add 5 additional Burpee Pull-Ups after each round
Original WOD
AMRAP in 15 Minutes: 5 Burpee Pull-Ups 10 Shuttle Runs (25 ft out, 25 ft back) Add 5 additional Burpee Pull-Ups after each round
Coaching Tips
Strategy
- 1Break down the Burpee Pull-Ups if needed, aiming for sets of 2-3 to maintain form and intensity.
- 2For the shuttle runs, focus on quick, powerful strides rather than long ones to conserve energy.
- 3Transition quickly between movements to maximize the AMRAP time.
- 4Keep a steady pace, and try to avoid going too fast early on to prevent burnout in later rounds.
- 5Micro-resting during shuttle runs can help keep your heart rate manageable.
Safety Considerations
Technical Focus
Ensure proper landing mechanics on shuttle runs to prevent ankle injuries.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2 min easy(Focus on a light jog to elevate heart rate.)
Mobility Warm-Up:
- 10 Arm Circles(5 forward, 5 backward.)
- 10 each leg Leg Swings(Front to back and side to side.)
- 10 Hip Openers(Dynamic leg swings to warm up hips.)
Activation Drills:
2 rounds- 3 Burpee Pull-Up (scale to jump and reach if necessary)(Focus on technique.)
- 2 Shuttle Runs (scale down distance if necessary)(Get accustomed to the running pattern.)
Scaling Options
Intermediate
Reduce Burpee Pull-Ups to 4 and maintain Shuttle Runs at 10.
- 1
burpee pull up
Decrease to 4 Burpee Pull-Ups
- 2
shuttle run
Maintain 10 Shuttle Runs
Scaled
Reduce Burpee Pull-Ups to 3 and maintain Shuttle Runs at 10.
- 1
burpee pull up
Decrease to 3 Burpee Pull-Ups
- 2
shuttle run
Maintain 10 Shuttle Runs