AMRAPMetconBenchmark30:00
Baby Got Back Squat
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
AMRAP
30:00
AMRAP in 30 Minutes:
6Handstand Push-Up
12Box Jump
24 in
18Back Squat
↳ 185/135 lbs (84/61 kg)
24AbMat Sit-Up
30 calAssault Air Bike
Coaching Tips
Strategy
- 1Stay controlled on Handstand Push-Ups; break them up if needed, aiming for small sets to avoid failure.
- 2Keep Box Jumps unbroken but step down to save energy for later .
- 3Break Back Squats into manageable sets (e.g., 6s or 9s) to prevent fatigue and maintain form.
- 4Maintain a steady pace on AbMat Sit-Ups; avoid rushing to prevent core burnout.
- 5On the Assault Bike, find a sustainable cadence without burning out early.
Safety Considerations
Technical Focus
Ensure proper head position and body alignment on handstand push-ups.
Recommended Warm-Up
General Warm-Up:
- 3-5 min easy Assault Air Bike - 3 min(Focus on smooth, easy pedaling.)
Mobility Work:
- 30 sec per arm Shoulder Stretch - 30 sec(Stretch both shoulders.)
- 30 sec per leg Hip Flexor Stretch - 30 sec(Keep a straight back.)
- 10 rolls each direction Ankle Mobility - 1 min(Focus on stability.)
Activation:
3 rounds- 15-30 sec Handstand Holds - 30 sec(Build confidence before the movement.)
- 10 Box Step-Ups(Lightly mimicking Box Jumps.)
- 10 Air Squats(Ensure proper squat mechanics.)
Scaling Options
Intermediate
Reduce weights and reps to facilitate movement.
- 1
handstand push ups
Pike Push-Ups
- 2
box jumps
Box Step-Ups
- 3
back squats
Weight: 150/95 lbs (68/43 kg)
- 4
abmat sit ups
Regular Sit-Ups
- 5
assault air bike
Reduce calorie target to 20.
Scaled
Further reduce weights and modify movements for safety.
- 1
handstand push ups
Wall Walks
- 2
box jumps
Box Step-Ups at a lower height.
- 3
back squats
Weight: 115/75 lbs (52/34 kg)
- 4
abmat sit ups
Crunches
- 5
assault air bike
Reduce calorie target to 15.