AMRAPMetconBenchmark20:00
Row Cindy Row
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 minutes:
5Pull-Up
10Push-Up
15Air Squat
20 calRow
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the 20 minutes; avoid starting too fast to prevent early fatigue.
- 2Consider breaking up Pull-Ups into smaller sets to manage fatigue, especially as your muscles start to tire.
- 3Aim to keep Push-Ups unbroken if possible, using a wider hand placement or knee variation if necessary in later rounds.
- 4For Air Squats, focus on form, depth, and consistency to maximize efficiency and minimize injury risk.
- 5Manage your Rowing strategy; consider pacing it at a moderate intensity to ensure you can transition quickly to the next movement.
Safety Considerations
Technical Focus
Ensure full range of motion on all movements to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row(Row at an easy pace.)
Mobility Work:
- 5 per arm Shoulder Stretch(Stretch the shoulders.)
- 5 per side Hip Opener(Work on hip flexibility.)
- 5 each direction Wrist Mobility(Loosen up the wrists.)
Activation:
3 rounds- 5 Pull-Up (Negatives)(Focus on controlled descents.)
- 5 Push-Up (Knee Variation)(Warm up the pushing movement.)
- 10 Bodyweight Squat(Focus on depth and posture.)
Scaling Options
Intermediate
Reduce volume slightly to manage fatigue.
- 1
pull up
Banded Pull-Ups
- 2
push up
Push-Up (Knee Variation)
- 3
air squat
Air Squat (Full Range)
Scaled
Significant volume reduction for accessibility.
- 1
pull up
Ring Rows
- 2
push up
Push-Up (Knee Variation)
- 3
air squat
Air Squat (Box Assisted)
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