AMRAPMetconBenchmark30:00
Gale Force
Gymnastics
Team of 4
Workout Details
AMRAP
30:00
AMRAP in 30 Minutes:
20Box Step-Up
↳ 50/35 lbs (23/16 kg)
With weighted backpack
23Burpee Over Backpack
19Air Squat
Complete another set of 19 Air Squats as a group after time elapses.
Coaching Tips
Strategy
- 1Pace yourself throughout the AMRAP; aim to maintain a consistent pace rather than burning out early.
- 2Keep Moving: Transition quickly between movements to maximize work time.
- 3When performing Box Step-Ups, focus on full extension at the top to engage the glutes effectively.
- 4For Burpees, take a second to breathe at the top of each rep to maintain rhythm and avoid fatigue.
- 5Group the Air Squats together to keep them synced, focusing on maintaining form as a team.
Safety Considerations
Technical Focus
Monitor for proper depth and control during Air Squats and Box Step-Ups.
Recommended Warm-Up
General Warm-Up:
- 60 sec Jumping Jacks - 60 sec(Get the heart rate up.)
Mobility:
- Hip Flexor Stretch - 30 sec each leg(Focus on flexibility for squats and step-ups.)
- Shoulder Stretch - 30 sec each side(Help with the overhead movement in burpees.)
Activation:
2 rounds- 10 each leg Step-Ups (Bodyweight)(Get used to the motion of the Box Step-Up.)
- 10 Air Squat(Focus on chest up and depth.)
- 5 Burpees (Chest to Ground)(Practice pacing for burpees before the WOD.)
Scaling Options
Intermediate
Reduce load and reps slightly for intermediate athletes.
- 1
box step up
Weight: 40/30 lbs (18/14 kg)
- 2
burpee over backpack
- 3
air squat
Scaled
Significantly reduce load and modify movements as necessary.
- 1
box step up
Reduce step height and weight.
Weight: 30/20 lbs (14/9 kg)
- 2
burpee over backpack
Perform burpees without the backpack.
- 3
air squat
Use a box for depth assurance.