AMRAPMetconBenchmark25:00
Car 294
Monostructural
Gymnastics
Weightlifting
Partner
Workout Details
AMRAP
25:00
AMRAP in 25 Minutes (with a Partner):
18 calAir Bike
12Reverse Alternating Lunge
24Jumping Air Squat
32Wall Ball Sit-Up
↳ 20/14 lbs (9/6 kg)
31Synchronized Burpee
Every 5 minutes:
7Push-Up
Coaching Tips
Strategy
- 1Keep a steady pace on the Air Bike to prevent early fatigue. Consider splitting the work evenly with your partner to maintain intensity throughout the WOD.
- 2Aim to keep lunges and squats unbroken to maximize efficiency, but don’t hesitate to briefly pause if form begins to falter.
- 3Transition quickly between movements, especially from the Air Bike to the lunges and squats for maximum work done in the time allotted.
- 4For synchronized burpees, establish a clear communication pattern with your partner to maintain synchronization and rhythm.
- 5Use the 5-minute intervals strategically to recover adequately, especially before the push-ups.
Safety Considerations
Technical Focus
Ensure proper form during lunges and squats to avoid knee injuries.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Air Bike - 2 min easy
Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec(Focus on easing tight hips.)
- 30 sec each leg Ankle Dorsiflexion Stretch - 30 sec(Great for lunges.)
- 30 sec each side Shoulder Cross-Body Stretch - 30 sec(Release tension in upper body.)
Activation:
2 rounds- 10-15 Bodyweight Squats(Keep form tight.)
- 10-15 Alternating Lunges(Focus on driving with the heel.)
- 5-10 Push-Ups(Warm up chest and shoulders.)
Scaling Options
Intermediate
Reduce Wall Ball weight and volume or repetitions per round.
- 1
wall ball sit up
Use lighter wall ball or reduce total reps.
Weight: 14/10 lbs (6/4 kg)
- 2
reverse alternating lunge
Reduce total lunges to 8.
Scaled
Reduce volume and intensity for beginners.
- 1
wall ball sit up
Perform sit-ups without weight.
- 2
reverse alternating lunge
Perform forward lunges instead and reduce to 6.
- 3
jumping air squat
Perform regular squats.