AMRAPMetconBenchmark20:00
Cindy
Gymnastics
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes:
5Pull-Up
10Push-Up
15Air Squat
Coaching Tips
Strategy
- 1Maintain a steady pace through the first few rounds to prevent early fatigue.
- 2Aim to keep your pull-ups unbroken; if fatigued, consider performing assisted variations.
- 3For push-ups, focus on form rather than speed; drop to your knees if needed to keep technique strong.
- 4On air squats, drive through your heels and keep your chest up to maintain a strong position.
- 5Use micro-rests between movements to maintain quality and consistency across the 20-minute period.
Safety Considerations
Technical Focus
Ensure full range of motion on all movements to avoid injury.
Recommended Warm-Up
- Rowing - 2 min easy(Focus on maintaining a steady pace.)
- Shoulder Stretch - 1 min(Hold each side for 30 seconds.)
- Hip Flexor Stretch - 1 min(Focus on deep breaths to enhance stretch.)
- Ankle Mobility Drill - 1 min(Rotate ankles in circles to loosen.)
2 rounds
- 30 Jumping Jacks
- 5 Push-Up(Focus on form, keep a tight core.)
- 10 Air Squat(Depth matters; aim for below parallel.)
- 3-5 Pull-Up (Assisted or Active Hang)(Focus on engaging the lats.)
Scaling Options
Intermediate
Reduce some volume and add assistance.
- 1
pull up
Banded Pull-Ups
- 2
push up
Knee Push-Ups
- 3
air squat
Elevated Air Squats
Scaled
Significantly reduce volume and intensity.
- 1
pull up
Ring Rows
- 2
push up
Wall Push-Ups
- 3
air squat
Box Squats