AMRAPMetconBenchmark20:00
Back Breaker
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes
4Handstand Push-Up
8Box Jump
12Back Squat
16Knees-to-Elbows
20 calAssault Air Bike
Coaching Tips
Strategy
- 1Focus on your push-up technique to maintain form across all rounds; avoid flaring your elbows.
- 2Keep your jumps onto the box quick and controlled; aim for a soft landing to reduce impact.
- 3Break down the back squats into manageable sets (e.g., 6-6) to keep your legs fresh.
- 4For knees-to-elbows, avoid swinging; prioritize the controlled movement to maximize core engagement.
- 5Use the Assault Bike for active recovery; keep your cadence steady to maintain your heart rate without burning out.
Safety Considerations
Technical Focus
Ensure steady control during Handstand Push-Ups to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Assault Bike - 2 min easy
Mobility Work:
- 10 Shoulder Dislocates (with PVC)
- 10 per side Hip Openers
- 10 per side Ankle Rolls
Activation Work:
2 rounds- 5-10 sec Handstand Push-Up Holds (against the wall)
- 5 Box Jumps (low height)(Increase height gradually.)
- 10 Bodyweight Squats
Scaling Options
Intermediate
Reduce volume and intensity.
- 1
handstand push ups
Pike Push-Ups
- 2
box jumps
Lower height
- 3
back squats
Reduce weight by 20%
Weight: 135/95 lbs (61/43 kg)
- 4
knees to elbows
Knees-to-Shoulders
- 5
assault air bike
Reduce calories to 15
Scaled
Reduce significantly for beginners.
- 1
handstand push ups
Push-Ups
- 2
box jumps
Step-Ups
- 3
back squats
Reduce weight by 40%
Weight: 95/65 lbs (43/29 kg)
- 4
knees to elbows
Leg Raises or Hanging Knee Raises
- 5
assault air bike
Reduce calories to 10