AMRAPMetconBenchmark12:00
Mr. & Mrs. Claus
Monostructural
Partner
Workout Details
AMRAP
12:00
AMRAP in 12 Minutes (with a Partner):
6 calBike
120 mRow
Coaching Tips
Strategy
- 1Maintain a steady pace on the bike to ensure you're not fatigued before getting on the rower.
- 2Aim for quick transitions between movements; plan who will go first on which movement to keep the flow.
- 3For the row, focus on strong pulls to minimize time; consider alternating every 60 meters if you begin to fatigue.
Safety Considerations
Technical Focus
Monitor rowing technique to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Bike - 2 min easy
Mobility:
- Hip Flexor Stretch - 30 sec each side
- Back Stretch - 30 sec
- Shoulder Stretch - 30 sec each side
Activation:
2 rounds- 12 calories Bike(Moderate effort.)
- 120m Row(Moderate effort.)
Scaling Options
Intermediate
Reduce calories on the bike and row distance slightly.
- 1
bike
Reduce to 4 calories.
- 2
row
Reduce to 100m.
Scaled
Further reduce intensity and volume.
- 1
bike
Reduce to 2 calories.
- 2
row
Reduce to 80m.