AMRAPMetconBenchmark20:00
Nate
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
20:00
As Many Rounds as Possible in 20 Minutes of:
2Muscle-Up
4Handstand Push-Up
8Kettlebell Swing
↳ 70/53 lbs (32/24 kg)
Coaching Tips
Strategy
- 1Break muscle-ups into sets if fatigue sets in to maintain form.
- 2Maintain a steady pace on handstand push-ups; consider switching to a less challenging variation if needed.
- 3Kettlebell swings should be unbroken if you can maintain form; otherwise, take a short pause after 4.
- 4Focus on transitioning quickly between movements to maximize rounds completed.
- 5Utilize a kip for muscle-ups to decrease fatigue and improve efficiency.
Safety Considerations
Technical Focus
Ensure full extension at the top of each muscle-up and handstand push-up to avoid shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Row or Bike - 2-3 min(Perform light cardio that mimics shoulder and hip action.)
Mobility:
- 5 Shoulder Stretch - 30 sec each side(Focus on stretching the shoulders and chest.)
- 5 Hip Flexor Stretch - 30 sec each side(Ensure hips are loose for kettlebell swings.)
- 5 Wrist Mobility - 30 sec(Wrist preparations for supporting body weight.)
Activation:
2 rounds- 10 Kettlebell Swing (Light)(Focus on hip extension.)
- 5 Muscle-Up Progressions(Practice the movement pattern without full bodyweight.)
- 30-45 sec Handstand Hold (Against Wall)(Get comfortable with inverted position.)
Scaling Options
Intermediate
Reduce the weight for kettlebell swings and/or modify handstand push-up variations.
- 1
muscle up
Pull-ups + Dips
- 2
handstand push up
Pike Push-ups
- 3
kettlebell swing
Kettlebell Swing at reduced weight
Weight: 56/40 lbs (25/18 kg)
Scaled
Reduce all movements to ensure form and safety.
- 1
muscle up
Ring Rows
- 2
handstand push up
DB Shoulder Press
- 3
kettlebell swing
Kettlebell Swing at reduced weight.
Weight: 40/26 lbs (18/12 kg)
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