AMRAPMetconBenchmark30:00
Gale Force
Gymnastics
Solo
Workout Details
AMRAP
30:00
AMRAP in 30 Minutes:
20Box Step-Up
↳ 50/35 lbs (23/16 kg)
24/20 in box height
23Burpee
Over Backpack
19Air Squat
When 30 minutes have elapsed, complete at least one more set of 19 Air Squats as a group.
Coaching Tips
Strategy
- 1Pace yourself in the beginning to maintain output across the full 30 minutes.
- 2Perform Box Step-Ups with explosive power but controlled landings to maintain balance.
- 3Aim to keep Burpees smooth and continuous, minimizing pauses between reps.
- 4For Air Squats, focus on depth and form over quantity, ensuring knees track over toes.
- 5Consider grouping with others for motivation and adjusted pacing.
Safety Considerations
Technical Focus
Monitoring for knee and ankle alignment during Box Step-Ups and Air Squats.
Recommended Warm-Up
General Warm-Up:
- Light Jog or Fast Walk - 3 min(Match the intensity of the upcoming WOD.)
Mobility Work:
- Hip Flexor Stretch - 1 min each side(Focus on lengthening the hip area for Box Step-Ups.)
- Shoulder Openers - 2 min(Prepare for Burpees with dynamic movements.)
Activation Sets:
2 rounds- 3 3 Box Step-Ups(Focus on form with light weights.)
- 5 5 Burpees(Keep them light and smooth.)
- 8 8 Air Squats(Emphasize depth and form.)
Scaling Options
Intermediate
Reduce the weight for Box Step-Ups and decrease reps for Burpees.
- 1
box step up
Lower box step height if necessary.
Weight: 40/30 lbs (18.1/13.6 kg)
- 2
burpee
Perform a plank instead of jumping feet forward.
- 3
air squat
Practice with a wall for support.
Scaled
Significantly reduce the weights for Box Step-Ups and reps for Burpees and Air Squats.
- 1
box step up
Use a lower box.
Weight: 25/20 lbs (11.3/9.1 kg)
- 2
burpee
Reduce the jump and step back instead.
- 3
air squat
Perform partial squats if needed.