AMRAPMetconBenchmark20:00
TK
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes:
8Strict Pull-Up
8Box Jump
12Kettlebell Swing
↳ 72/54 lbs (33/24 kg)
Coaching Tips
Strategy
- 1Pace yourself across the AMRAP, particularly paying attention to the transitions between movements.
- 2Try to keep Pull-Ups unbroken if possible to maintain efficiency, or do two sets of four if needed.
- 3Focus on landing softly with Box Jumps and stepping down to reduce impact.
- 4On Kettlebell Swings, use your hips effectively to generate power rather than relying solely on your arms.
Safety Considerations
Technical Focus
Monitor shoulder position during Pull-Ups to avoid overextension.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min(Ease into a moderate pace.)
Mobility:
- 2 per side Shoulder Stretch(Focus on shoulder flexion and extension.)
- 2 per side Hip Opener(Activate hip flexors and open up.)
- 5 each side Ankle Rolls(Good for stability on Box Jumps.)
Activation:
2 rounds- 3 Pull-Ups(Use a band if needed.)
- 5 Box Step-Ups(Focus on form.)
- 10 Russian Kettlebell Swings (light weight)(Use a lighter kettlebell to warm up hip action.)
Scaling Options
Intermediate
Reduce weights and scale Pull-Ups.
- 1
strict pull up
Banded Pull-Ups
- 2
box jump
Lower Box Height
- 3
kettlebell swing
Weight: 58/43 lbs (26.3/19.5 kg)
Scaled
Further reduce workout intensity and modifications.
- 1
strict pull up
Ring Rows
- 2
box jump
Box Step-Ups
- 3
kettlebell swing
Weight: 36/26 lbs (16.3/11.8 kg)