AMRAPMetconBenchmark20:00
Cindy
Gymnastics
Solo
Workout Details
AMRAP
20:00
AMRAP 20 Minutes:
5Pull-Ups
10Push-Ups
15Air Squats
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the AMRAP to avoid burning out too early.
- 2Break up Pull-Ups into smaller sets if necessary, such as 3-2, to maintain form and prevent failure.
- 3For Push-Ups, use your knees if needed to maintain quality over quantity; keep the core tight to avoid sagging.
- 4Keep Air Squats unbroken but focus on depth and form rather than speed.
- 5Plan micro-rests between movements to keep intensity high without compromising technique.
Safety Considerations
Technical Focus
Ensure full range of motion on all movements to avoid injuries and maximize effectiveness.
Recommended Warm-Up
General Warm-Up:
- 3-5 min Row at a moderate pace - 3 min
Mobility Stretches:
- 10 reps Shoulder Dislocates
- 30 sec hold Wrist Flexor Stretch
- 30 sec hold Ankle Dorsiflexion Stretch
Activation:
2 rounds- 3 3 Pull-Ups (banded if needed)
- 5 5 Push-Ups
- 10 10 Air Squats
Scaling Options
Intermediate
Reduce reps to 4 Pull-Ups, 8 Push-Ups, 12 Air Squats to maintain intensity.
- 1
pull ups
Reduce reps if needed, Banded Pull-Ups or Ring Rows.
- 2
push ups
Knee Push-Ups if necessary.
- 3
air squats
Feet elevated on a low platform.
Scaled
Reduce reps to 3 Pull-Ups, 6 Push-Ups, 9 Air Squats to enhance inclusivity.
- 1
pull ups
Banded Pull-Ups or Ring Rows.
- 2
push ups
Incline Push-Ups against a box or wall.
- 3
air squats
Box Squats to a low height.