AMRAPMetconBenchmark20:00
Tag, You’re It!
Monostructural
Gymnastics
Weightlifting
Partner
Workout Details
AMRAP
20:00
AMRAP (with a Partner) in 20 minutes:
500 mRun
Partner B, AMRAP of:
10Pull-Up
10Toes-to-Bar
10Overhead Walking Lunge
↳ 45/35 lbs (20/16 kg)
Switch after each Run.
Coaching Tips
Strategy
- 1Pacing is key on the run; aim to maintain a steady pace rather than starting too fast.
- 2When switching movements, communicate clearly with your partner to minimize downtime.
- 3For pull-ups, remain consistent in form to avoid fatigue; consider using a band if necessary.
- 4Prioritize core engagement on toes-to-bars to maximize efficiency and protect the lower back.
- 5On overhead lunges, focus on keeping the core tight and shoulders stable to maintain balance.
Safety Considerations
Technical Focus
Ensure proper form on pull-ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 500m Run(Light jog)
Mobility:
- 5 each side Shoulder Stretch - 30 sec(Focus on shoulder and thoracic spine mobility.)
- 5 each side Hip Flexor Stretch - 30 sec(Open up hip flexors for lunges.)
- 5 each side Hamstring Stretch - 30 sec(Help prepare for overhead lunges.)
Activation:
2 rounds- 10 each leg Dynamic Lunges(Focus on form with a light weight.)
- 30 sec Hollow Body Hold(Activate core muscles.)
- 5-10 Jumping Pull Ups(Build grip and pull intensity.)
Scaling Options
Intermediate
Reduce weights and modify movements as needed.
- 1
pull up
Banded Pull-Ups
- 2
toes to bar
Knees-to-Elbows
- 3
overhead walking lunge
Goblet Walking Lunges
Weight: 36/26 lbs (16/12 kg)
Scaled
Heavier modifications and support will be necessary for scaling.
- 1
pull up
Ring Rows
- 2
toes to bar
V-Ups
- 3
overhead walking lunge
Bodyweight Walking Lunges
Weight: 25/15 lbs (11/7 kg)