AMRAPMetcon12:00
Rogue Box Jump & V-Up Eruption
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
12:00
12 Minute AMRAP:
15V-Up
Row
15Box Jump
24/20 inch box
Coaching Tips
Strategy
- 1Start at a moderate pace to conserve energy for the entire 12 minutes.
- 2Aim to complete V-Ups unbroken if possible, but break them into sets of 8-7 or 10-5 if needed.
- 3Use a consistent effort on the rower to maintain a steady calorie burn without burning out early.
- 4Consider resting a few seconds at the top of each box jump to ensure safe landings and form.
- 5Focus on a smooth transition between movements to maximize your work time.
Safety Considerations
Technical Focus
Watch for low back rounding during V-Ups.
Recommended Warm-Up
General Warm-Up:
- Rowing Easy - 2 min(Row at an easy pace to warm up.)
Mobility:
- 30 sec per side Hip Flexor Stretch
- 10 reps Cat-Cow Stretch
- 30 sec per side Hamstring Stretch
Activation:
3 rounds- 5-10 V-Up (Easier Version)(Practice the movement with slow and controlled motion.)
- 5 per leg Box Step-Ups(Use the same box height for warm-up.)
- Row (Light Effort) - 1 min(Maintain a very light intensity on the rower.)
Scaling Options
Intermediate
Reduce weights and modify movements for less intensity.
- 1
v up
V-Up -> Tuck-Ups
- 2
row
Rowing Calories -> 10/7 Calories
- 3
box jump
Box Jump -> Box Step-ups
Scaled
Significantly reduce intensity and complexity.
- 1
v up
V-Up -> Knee Tucks
- 2
row
Rowing Calories -> 8/6 Calories
- 3
box jump
Box Jump -> Lower height or Box Step-ups