AMRAPMetconBenchmark22:00
Snowbird
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
22:00
AMRAP in 22 Minutes:
35Kettlebell Swing
↳ 50/35 lbs (23/16 kg)
9Burpee
35Air Squat
8Push-Up
Cash Out:
431 Single-Unders
Coaching Tips
Strategy
- 1Break the Kettlebell Swings into manageable sets, e.g., 10-10-15 to prevent grip fatigue.
- 2Use a steady pace on Burpees; find a rhythm rather than going all out on each rep.
- 3For Air Squats, maintain depth and form; consider pausing at the bottom if needed to maintain control.
- 4Transition quickly between movements to optimize time, especially before the Single-Unders.
- 5On Single-Unders, maintain an even tempo and focus on consistent timing rather than speed.
Safety Considerations
Technical Focus
Ensure back is straight during Kettlebell Swings to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 1 min Jumping Jacks
Mobility:
- Hip Flexor Stretch - 1 min each side
- 10 Shoulder Dislocates
- Wrist Rolls - 1 min(Slowly roll wrists in both directions.)
Activation:
2 rounds- 10 Kettlebell Swings (lightweight)(Focus on technique.)
- 5 Burpees
- 10 Bodyweight Squats
- 5 Push-Ups to Knee(If needed, to activate chest and triceps.)
Scaling Options
Intermediate
Reduce weight and some reps for movements as needed.
- 1
kettlebell swing
Weight: 40/25 lbs (18/11 kg)
- 2
burpee
- 3
air squat
- 4
push up
Knee Push-Ups
- 5
single under
Scaled
Significantly reduce reps and weights to allow for proper form.
- 1
kettlebell swing
Weight: 30/20 lbs (14/9 kg)
- 2
burpee
- 3
air squat
- 4
push up
Incline Push-Ups
- 5
single under
Single-Under with two feet, focus on form.