AMRAPMetcon20:00
Solar Air Squat & Burpee & Push-Up & Sit-Up Tremor
Gymnastics
Solo
Workout Details
AMRAP
20:00
20-Minute AMRAP:
4Burpee
6Push-Up
8Air Squat
10Sit-Up
Coaching Tips
Strategy
- 1Focus on smooth transitions between movements to maintain a steady pace.
- 2Break movements into manageable sets if fatigue sets in (e.g., do 2 sets of 2 burpees).
- 3Keep a consistent rhythm—don't rush through the movements, maintain proper form to avoid injury.
- 4For push-ups, engage your core and maintain a straight line from head to heels to prevent sagging or rising hips.
- 5On sit-ups, ensure you are using your core and not just pulling with your arms to get up.
Safety Considerations
Technical Focus
Monitor shoulder positioning during push-ups to avoid strain.
Recommended Warm-Up
General Warm-Up: 2-3 minutes
- 60 sec Jumping Jacks
Mobility: 2-3 minutes
- 10 forward, 10 backward Shoulder Circles
- 5 per side Hip Openers
- 10 Cat-Cow Stretch
Activation: 3-4 minutes (2 rounds)
2 rounds- 2 Burpee (step back)(Focus on form)
- 3 Push-Up (knee option if needed)(Modify as necessary)
- 5 Bodyweight Squats
- 5 Sit-Up (abdominal activation)(Focus on engaging the core)
Skill Practice: 1-2 minutes
- 5 Burpees (regular pace)(Practice putting together the movement.)
Scaling Options
Intermediate
Reduced reps on higher fatigue movements
- 1
burpee
Reduce to 3 Burpees
- 2
push up
Knee Push-Ups
- 3
air squat
Maintain same reps
- 4
sit up
Maintain same reps
Scaled
Further reduced reps and modified movements
- 1
burpee
Reduce to 2 Burpees
- 2
push up
Wall Push-Ups
- 3
air squat
Maintain same reps
- 4
sit up
Crunches instead of Sit-Ups