AMRAPMetcon
Solar Crossover Burnout
Monostructural
Gymnastics
Solo
Workout Details
AMRAP
12 Minute AMRAP:
20 calRow
10Crossover
Increase by 10 Crossovers each round
Coaching Tips
Strategy
- 1Pace yourself on the row; maintain a consistent effort to avoid early fatigue.
- 2Focus on form for the crossover; try to keep your knees slightly bent and engage your core.
- 3As the rounds progress and crossovers increase, consider doing the first set unbroken followed by short breaks if needed.
- 4Monitor your time and effort; keep a steady rhythm for the rowing portion.
- 5Be efficient in transitions between movements to maximize your AMRAP time.
Safety Considerations
Technical Focus
Ensure proper posture and form during rowing to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- Rower - 2 min easy
Mobility:
- Lunge Stretch - 30 sec each side
- 10 Shoulder Dislocates
- 10 Cat-Cow Stretch
Activation:
3 rounds- Row - 1 min moderate
- Crossovers - 30 sec(Focus on form and fluid motion.)
Scaling Options
Intermediate
Reduce rowing calories to 15/12 and crossovers to 8 per round, increasing by 8.
- 1
row
Lower calorie goal to 15/12.
- 2
crossover
Reduce reps to 8 and increase by 8 each round.
Scaled
Scale rowing calories to 10/8 and crossovers to 5 per round, increasing by 5.
- 1
row
Lower calorie goal to 10/8.
- 2
crossover
Reduce reps to 5 and increase by 5 each round.