AMRAPMetconBenchmark10:00
Shaggy
Monostructural
Solo
Workout Details
AMRAP
10:00
10 Rounds for Total Reps in 10 minutes:
Every 30 seconds, AMRAP of:
25 mShuttle Run
30 secRest
Coaching Tips
Strategy
- 1Pace yourself evenly throughout the AMRAP; aim to maintain consistent run speeds.
- 2Focus on transitioning quickly back into the next shuttle run to maximize total reps during the workout.
- 3Consider practicing short bursts of speed during your warmup to prepare for the shuttle runs.
- 4Utilize proper running form to conserve energy and enhance efficiency as fatigue sets in.
- 5Micro-rest during the rest period; keep it active, walking lightly to prepare for the next round.
Safety Considerations
Technical Focus
Monitor pacing to prevent burnout in the later rounds.
Recommended Warm-Up
General Warm-Up:
- 2 min Light Jog - 2 min(Start with an easy pace.)
Mobility:
- 10 each leg Leg Swings - 1 min(Swing legs forward and backward.)
- 10 each leg Walking Lunges - 1 min(Focus on good depth.)
- 10 each direction Hip Circles - 1 min(Loosen up the hips.)
Activation:
2 rounds- 30 sec High Knees - 30 sec(Get the heart rate up.)
- 30 sec Butt Kicks - 30 sec(Warm up the hamstrings.)
- 30 sec Fast Feet - 30 sec(Stay light on your feet.)
Scaling Options
Intermediate
Reduce the distance for shuttle runs by 5 meters (20 meters) and maintain the same time cap.
- 1
shuttle run
Reduce distance to 20 meters
Scaled
Reduce the distance for shuttle runs by 10 meters (15 meters) and maintain the same time cap.
- 1
shuttle run
Reduce distance to 15 meters