AMRAPMetconBenchmark20:00
Shane
Gymnastics
Team of 4
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes (Team of 4):
21Air Squat
12Burpee
12 Burpees
Coaching Tips
Strategy
- 1Maintain a steady pace to avoid burnout; focus on consistent movement rather than speed.
- 2Break down the inverted burpees to manageable sets, especially if athletes struggle with the movement.
- 3Transition quickly between movements to maximize time spent working.
- 4Encourage teammates to cheer each other on during burpees for increased motivation.
- 5Use proper squat depth to maximize effectiveness and ensure safety.
Safety Considerations
Technical Focus
Ensure proper landing mechanics during inverted burpees to avoid strain on the neck and shoulders.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks
Mobility Work:
- Hip Flexor Stretch - 30 sec per side
- 10 Shoulder Dislocates(Use a band or stick)
- 10 Wrist Rolls
Activation Set:
2 rounds- 10 Bodyweight Squats
- 5 Burpees
- 5 Inverted Burpees (as practice)(Focus on form and control)
Scaling Options
Intermediate
Reduce reps slightly to maintain quality movement.
- 1
inverted burpee
Reduce reps to 6.
- 2
air squat
No change.
- 3
burpee
Reduce reps to 10.
Scaled
Make significant adjustments for safety and success.
- 1
inverted burpee
Replace with forward rolls or regular burpees, 4 reps.
- 2
air squat
No change.
- 3
burpee
Reduce to 6 regular burpees.