AMRAPMetconBenchmark20:00
TK
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
AMRAP
20:00
- 1Strict Pull-Up8 reps
- 2Box Jump8 reps
36/30 in box height
- 3Kettlebell Swing12 reps
70/35 lbs (32/16 kg)
2/1.5 pood weight
Coaching Tips
Strategy
- 1Focus on steady pacing through the rounds to maintain form and efficiency.
- 2Scale box height or kettlebell weight if necessary to maintain proper form.
Safety Considerations
Technical Focus
Ensure proper kipping technique for efficiency on pull-ups.
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
Reduce reps for Pull-Ups to 5, Box Jumps to 6, Kettlebell Swings to 10
- 1
strict pull up
Reduced reps to 5
- 2
box jump
Reduced height to 24 inches if necessary
- 3
kettlebell swing
Reduced to 60/40 lbs
Weight: 60/30 lbs (27/14 kg)
Scaled
Use band assistance for Pull-Ups, reduce Box Jumps to Step-Ups, lighter Kettlebell
- 1
strict pull up
Use bands for assistance
- 2
box jump
Step-Ups on lower box
- 3
kettlebell swing
Use lighter kettlebell
Weight: 40/20 lbs (18/9 kg)