AMRAPMetconBenchmark25:00
Car 294
Monostructural
Gymnastics
Weightlifting
Partner
Workout Details
AMRAP
25:00
AMRAP (with a Partner) in 25 minutes:
18 calAir Bike
12Reverse Alternating Lunge
24Jumping Air Squat
32Wall Ball Sit-Up
↳ 20/14 lbs (9/6 kg)
31Synchronized Burpee
Every 5 minutes:
7Push-Up
Coaching Tips
Strategy
- 1Begin with a smooth pace on the Air Bike to conserve energy for the higher rep movements.
- 2Break the Jumping Air Squats into manageable sets (e.g., 10-10-4) to avoid muscular fatigue.
- 3Synchronize movements for the Synchronized Burpees to maximize teamwork efficiency and rhythm.
- 4During Push-Ups, ensure full range of motion; consider sets of 3-5 if fatigue sets in.
- 5Transition quickly between movements to maximize time under work.
Safety Considerations
Technical Focus
Maintain strict form during all movements to prevent injury.
Recommended Warm-Up
General Warm-Up: 2-3 min
- 2-3 min easy Air Bike - 2-3 min
Mobility: Target areas
- 30 sec Hip Flexor Stretch - 30 sec
- 5-10 per leg Leg Swings (Front to Back) - 1 min
- 5-10 per side Thoracic Rotations - 1 min
Activation: Mini-WOD
2 rounds- 1 min Air Bike (light effort) - 1 min
- 10-15 Bodyweight Squats
- 5-10 Push-Ups
Scaling Options
Intermediate
Reduce the wall ball weight and consider reducing reps on the jumping air squats and synchronized burpees.
- 1
wall ball sit up
Use lighter wall ball.
Weight: 16/10 lbs (7/4 kg)
- 2
synchronized burpee
Reduce reps to 20.
- 3
jumping air squat
Reduce reps to 16.
Scaled
Decrease weights and reps where necessary for a manageable workload.
- 1
wall ball sit up
Substitute with regular sit-ups.
- 2
synchronized burpee
Reduce to 10-15 synchronized burpees.
- 3
jumping air squat
Replace with bodyweight squats.