AMRAPMetconBenchmark22:00
Snowbird
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
AMRAP
22:00
- 1Kettlebell Swing35 reps
50/35 lbs (23/16 kg)
- 2Burpee9 reps
- 3Air Squat35 reps
- 4Push-Up8 reps
Cash Out
- 1Single-Under431 reps
Perform 431 single-unders as cash-out after AMRAP.
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace during kettlebell swings and burpees to manage fatigue.
- 2Break up push-ups if form starts to falter, aiming to keep good technique.
- 3Use the cash-out as a recovery to lower heart rate before finishing.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Lighter kettlebell for swings, manage burpees and push-up volume
- 1
kettlebell swing
Reduce volume on burpees if necessary.
Weight: 35/25 lbs (16/11 kg)
- 2
burpee
Reduce volume on burpees if necessary.
- 3
push up
Knee push-ups allowed.
- 4
squat
Bodyweight squats instead of weighted.
Scaled
Use bodyweight movements where necessary.
- 1
kettlebell swing
Use a very light kettlebell or bodyweight swings.
Weight: 20/15 lbs (9/7 kg)
- 2
burpee
Step back instead of jumping.
- 3
push up
Wall push-ups.
- 4
squat
Air squats, take breaks as needed.