AMRAPMetconBenchmark20:00

NATE

Gymnastics

Weightlifting

Solo

Workout Details

AMRAP

20:00

AMRAP in 20 minutes:

2Muscle-Up

4Handstand Push-Up

8Kettlebell Swing

↳ 70/54 lbs (32/24 kg)

1Keep sets unbroken where possible to maintain momentum; for example, do both Muscle-Ups and Handstand Push-Ups together unbroken if you can.
2Pace the Kettlebell Swings; it could be beneficial to manage breathing and grip fatigue by slightly slowing down the swings later in the WOD.
3Transition quickly between the movements; since it's an AMRAP, time wasted in transitions adds up.
4Keep your core engaged during Kettlebell Swings to maintain proper form and avoid back strain.
5Watch for depth in Handstand Push-Ups; ensure that your head touches the ground to complete full range.

Technical Focus

Ensure a stable and controlled movement in Handstand Push-Ups to avoid shoulder strain.

10 Shoulder Dislocates - 2 min(Use a resistance band or PVC pipe.)
30 sec hold Pike Stretch - 2 min(Loosen up the back and hamstrings.)
30 sec hold each side Wrist Stretch - 2 min(Focus on wrist flexibility for the Muscle-Ups.)

2 rounds

20 Jumping Jacks - 1 min(Get the heart rate up.)
10 Kettlebell Deadlifts - 1 min(Use a lighter kettlebell to prepare for swings.)
10 Push-Ups - 1 min(Engage the chest and triceps.)

Reduce weights and modify some movements.

Significantly reduce weights and substitute easier variations.

2 Rounds