AMRAPMetconBenchmark20:00
Cindy XXX
Gymnastics
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 minutes:
10Pull-Ups
20Push-Ups
30Air Squats
15Pull-Ups
30Push-Ups
45Air Squats
20Pull-Ups
40Push-Ups
60Air Squats
25Pull-Ups
50Push-Ups
75Air Squats
30Pull-Ups
60Push-Ups
90Air Squats
Coaching Tips
Strategy
- 1Start with a steady pace to build endurance through the WOD.
- 2Aim to complete the first set of Pull-Ups unbroken to gauge pacing.
- 3Micro-rest upon fatigue, particularly in push-up sets after 20+ reps.
- 4Break down larger sets of squats into manageable chunks (e.g., sets of 15 or 20).
- 5Focus on maintaining quality form throughout, especially as fatigue sets in.
Safety Considerations
Technical Focus
Ensure full range of motion for pulls and pushes, avoiding kipping in pull-ups.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Rowing (or Running) - 2-3 min(Easy pace to elevate heart rate.)
Mobility Work:
- 10 Shoulder Circles - 30 sec(Focus on shoulder joint mobility.)
- 10 Hip Openers - 30 sec(Improve hip flexibility.)
- 10 Wrist Stretches - 30 sec(Wrist prep for pull-ups and push-ups.)
Activation:
2 rounds- 3 Pull-Up Holds - 15 sec(Build grip strength and engage back.)
- 5 Push-Up Planks - 30 sec(Activate core and shoulder stabilization.)
- 10 Air Squats - 1 min(Warm-up legs and hip mobility.)
Scaling Options
Intermediate
Reduce reps and modify movements as needed.
- 1
pull ups
Banded Pull-ups
- 2
push ups
Knee Push-Ups
- 3
air squats
No modification needed
Scaled
Further reduce reps and implement easier variations.
- 1
pull ups
Ring Rows
- 2
push ups
Wall Push-Ups
- 3
air squats
No modification needed