AMRAPMetconBenchmark20:00
Popeye
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes:
5Chest-to-Bar Pull-Up
10Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
15Kettlebell Swing
↳ 54/36 lbs (24/16 kg)
Coaching Tips
Strategy
- 1Maintain controlled breathing throughout the workout to manage fatigue effectively.
- 2Break the pull-ups into smaller sets if needed (e.g., 3-2) to maintain technique and reduce excessive fatigue.
- 3Use a consistent pace on wall balls, aiming for a quick rebounding motion to reduce exertion while transitioning to the next movement.
- 4Kettlebell swings should be driven by hip extension, locking out at the top, ensuring the kettlebell travels to eye level without excessive arm fatigue.
- 5Strategically pace your AMRAP to keep a steady work rate without burning out early; aim to hold a consistent speed for 15-20 minutes.
Safety Considerations
Technical Focus
Ensure full range of motion on pull-ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Jump Rope - 2 min(Moderate pace to raise heart rate.)
Mobility:
- 10 Shoulder Dislocates with Band(Focus on full range of motion.)
- 30 sec each side Hip Flexor Stretch(To prepare for wall balls.)
- 10 Dynamic Leg Swings(Front to back and side to side.)
Activation:
2 rounds- 5 Kettlebell Deadlifts(Engage glutes and hamstrings.)
- 3 Pull-Ups (Band Assisted or Negative)(Focus on strick form.)
- 5 Wall Ball to Target (Light Weight)(Practice form without fatigue.)
Scaling Options
Intermediate
Reduce weight on wall balls and kettlebell swings by approximately 20%.
- 1
chest to bar pull up
Banded Pull-Ups
- 2
wall ball shot
Lighten Wall Ball weight by 20%.
Weight: 16/10 lbs (/ kg)
- 3
kettlebell swing
Lighten Kettlebell weight by 20%.
Weight: 43/28 lbs (/ kg)
Scaled
Further reduce weights and modify movements.
- 1
chest to bar pull up
Ring Rows or Jumping Pull-Ups
- 2
wall ball shot
Lighten Wall Ball weight by 40%.
Weight: 14/8 lbs (/ kg)
- 3
kettlebell swing
Lighten Kettlebell weight by 40%.
Weight: 32/20 lbs (/ kg)