AMRAPMetconBenchmark20:00
Ledesma
Gymnastics
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes:
5Parallette Handstand Push-Up
6" Deficit
10Toes Through Rings
15Medicine Ball Clean
↳ 20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1Focus on maintaining a tight core during the Parallette Handstand Push-Ups to minimize lower back strain.
- 2For Toes Through Rings, ensure smooth transitions between movements to maintain momentum.
- 3Break the Medicine Ball Cleans into sets if needed, such as 5-5-5, to avoid burnout and keep moving steadily.
- 4Use the 6" deficit on the handstand push-ups to develop strength gradually and maintain good form.
- 5Micro-rest during transitions (just a few seconds) can help maintain your pace throughout the 20 minutes.
Safety Considerations
Technical Focus
Avoid excessive arching in the lower back during handstand push-ups.
Recommended Warm-Up
General Warm-Up:
- 300m Row(Row at a moderate pace.)
Mobility Drills:
- 5 each side Shoulder Stretch(Focus on stretching the shoulders and wrists.)
- 5 each side Hip Flexor Stretch
- 10 each direction Wrist Rotations
Activation Set:
2 rounds- 3-5 Parallette Handstand Push-Up(Focus on technique and control.)
- 5 Toes Through Rings
- 5 Medicine Ball Clean(Use a lighter ball if needed.)
Scaling Options
Intermediate
Reduce weights and modify movements for accessibility.
- 1
parallette handstand push up
Pike Push-Ups
- 2
toes through rings
Knees to Elbows
- 3
medicine ball clean
Weight: 16/12 lbs (7.3/5.5 kg)
Scaled
Further reductions for movement difficulty and weight.
- 1
parallette handstand push up
Wall Walks or Box Push-Ups
- 2
toes through rings
Hanging Knee Raises
- 3
medicine ball clean
Weight: 12/8 lbs (5.5/3.6 kg)