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WODVAULT
AMRAPMetconBenchmark27:00

Huffman

Gymnastics
Monostructural
Solo

Workout Details

AMRAP
27:00

AMRAP in 27 minutes:

5Bar Muscle-Up
19Dip
53Jumping Air Squat
299 mRun

Coaching Tips

Strategy

  • 1Pace yourself during the run as it is the longest portion; don't go all out.
  • 2Break up Dips into manageable sets; avoid muscle fatigue early in the WOD.
  • 3Focus on form for Bar Muscle-Ups to maximize efficiency and safety.
  • 4For Jumping Air Squats, use explosiveness in the jump but ensure proper landing mechanics to prevent injury.
  • 5Transition smoothly between movements to minimize downtime and keep heart rate elevated.

Safety Considerations

Technical Focus

Control during the Bar Muscle-Up and Dips to prevent shoulder injury.

Recommended Warm-Up

General Warm-Up:

  • 300m Easy Jog - 1 min(Gentle jog to elevate heart rate.)

Mobility Work:

  • 5-10 Shoulder Stretch - 30 sec(Focus on shoulder and tricep flexibility.)
  • 5-10 Hip Flexor Stretch - 30 sec(Enhance hip flexibility for squats and running.)
  • 5-10 Wrist Stretch - 30 sec(Prepare wrists for Bar Muscle-Ups and Dips.)

Activation:

2 rounds
  • 5 Jumping Air Squat(Use a slow tempo to activate the legs.)
  • 3 Bar Muscle-Up Progression (Pull to Dip Hold)(Practice the pull-up transition for muscle-ups.)
  • 3 Dip Hold (isometric) - 20 sec(Strengthen triceps and shoulders for dips.)

Scaling Options

Intermediate

Reduce specific movements for better manageability.

  • 1

    bar muscle up

    Muscle-Ups to Pull-Ups

  • 2

    dip

    Dips to Box Dips

  • 3

    jumping air squat

    Air Squats

  • 4

    run

    Reduced distance run (200m)

Scaled

Further reduce intensity and complexity of movements.

  • 1

    bar muscle up

    Banded Pull-Ups

  • 2

    dip

    Ring Rows

  • 3

    jumping air squat

    Bodyweight Air Squats

  • 4

    run

    Walking

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