AMRAPMetconBenchmark20:00
Moore
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
20:00
AMRAP 20 Minutes:
1Rope Climb
Height: 15 ft
400 mRun
Handstand Push-Up
Max reps
Coaching Tips
Strategy
- 1Pace your runs to ensure you're not fatigued for the handstand push-ups.
- 2For the rope climbs, focus on your grip and foot placement to maximize efficiency and reduce fatigue.
- 3Break down your handstand push-ups into manageable sets if needed to maintain form and prevent burnout.
Safety Considerations
Technical Focus
Monitor shoulder positioning during handstand push-ups to avoid excess strain.
Recommended Warm-Up
General Warm-Up:
- 400m Run - 2-3 min(Easy jog to get the heart rate up.)
Mobility:
- 5 Shoulder Stretch - 30 sec(Focus on shoulder mobility.)
- 5 Wrist Stretch - 30 sec(Important for rope climbing and handstand push-ups.)
- 5 Hip Flexor Stretch - 30 sec(Loosen up the hips for better running.)
Activation:
2 rounds- 5-10 Pull-Ups(Lightweight to engage pulling muscles.)
- 10-30 sec Handstand Hold(Active hold against the wall to activate shoulders.)
- 5-10 Lunges(Dynamic lunges to engage the legs.)
Scaling Options
Intermediate
Reduce weights and modify movements for safety and technique.
- 1
rope climb
1 Banded Rope Climb or 1 Legless Rope Climb
- 2
run
300m Run
- 3
handstand push up
Pike Push-Ups or DB Shoulder Press
Scaled
Adjust movements for accessibility and safety.
- 1
rope climb
1 Legless Rope Climb or 1 Rope Pull-Up
- 2
run
200m Run
- 3
handstand push up
Handstand Hold with feet against the wall or Elevated Pike Push-Ups