AMRAPMetconBenchmark21:00
Blackjack (Assault)
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
21:00
AMRAP in 21 Minutes:
21 calAssault Bike
21Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
21AbMat Sit-Up
Coaching Tips
Strategy
- 1Pace the calorie bike effort for sustainability; avoid going too hard at the start.
- 2Keep kettlebell swings unbroken if possible for efficiency; otherwise, consider a 15-6 rep strategy.
- 3For sit-ups, focus on form over speed; ensure full range of motion for effective core engagement.
- 4Transition quickly between movements to minimize rest time, but maintain safe form throughout.
- 5Stay hydrated and keep an eye on your heart rate to manage intensity effectively.
Safety Considerations
Technical Focus
Ensure the back remains straight during kettlebell swings to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Light Assault Bike - 2 min easy(Begin with a gentle pace to raise heart rate.)
Mobility Work:
- Hip Flexor Stretch - 1 min each side(Focus on opening the hip muscles.)
- Shoulder Stretch - 1 min each side(Ensure your shoulders are loose for swinging.)
Activation Sets:
2 rounds- 10 Kettlebell Swings (light)(Use a lighter kettlebell to warm up the movement.)
- 15 Sit-Ups(Focus on controlled movements and breathing.)
Scaling Options
Intermediate
20% reduction in kettlebell weight, maintain other components.
- 1
kettlebell swing
Weight: 43/28 lbs (20/13 kg)
Scaled
40% reduction in kettlebell weight, maintain bike and sit-ups.
- 1
kettlebell swing
Weight: 32/21 lbs (15/10 kg)