AMRAPMetconBenchmark20:00
Quarterfinals 23.4
Monostructural
Gymnastics
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 minutes:
1 kmRow
50GHD Sit-Up
500 mRow
25V-Up
Original WOD
AMRAP in 20 minutes: 1,000m Row 50 GHD Sit-Ups 500m Row 25 V-Ups
Coaching Tips
Strategy
- 1Break up the GHD Sit-Ups into manageable sets (e.g., 10s or 15s) to maintain form, especially if there's a risk of muscle fatigue.
- 2Pace your rowing; aim for a steady stroke rate that allows you to maintain intensity without burning out early.
- 3Transition smoothly between movements; practice rapid but safe mount/dismount from the GHD to the rower to save time.
- 4Focus on quality over speed in V-Ups; ensure full extension and controlled movement to maximize core engagement.
- 5Prioritize breathing; developing a consistent breathing pattern during the rowing and sit-ups can enhance endurance.
Safety Considerations
Technical Focus
Monitor the lumbar spine position during GHD Sit-Ups to prevent hyperextension.
Recommended Warm-Up
General Warm-Up:
- Row - 2-3 min(Focus on a moderate pace.)
Mobility Work:
- 5-10 each side Hip Flexor Stretch(2-3 deep breaths per hold.)
- 10-12 Cat-Cow Stretch(Focus on spine articulation.)
- 5-10 Seated Forward Fold(Hold for 15-30 seconds.)
Activation for the WOD:
2 rounds- 5-10 GHD Sit-Up(Start slow to focus on form.)
- 5-10 V-Up(Perform with control.)
Scaling Options
Intermediate
Reduce volume of GHD Sit-Ups and V-Ups by 30% and decrease rowing distance by 20%.
- 1
row
800m Row
- 2
ghd sit up
35 GHD Sit-Ups
- 3
v up
20 V-Ups
Scaled
Reduce total volume more significantly with alternative movements.
- 1
row
600m Row
- 2
ghd sit up
25 GHD Sit-Ups
- 3
v up
15 V-Ups