AMRAPMetconBenchmark08:00
Games 9.7
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
08:00
AMRAP in 8 Minutes:
4Handstand Push-Up
8Kettlebell Swing
↳ 70.5/53 lbs (32/24 kg)
12GHD Sit-Up
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace from the beginning; avoid going too fast in the first round.
- 2Aim to complete each set of movements unbroken, especially the Kettlebell Swings to save time during transitions.
- 3Use micro-rests during Handstand Push-Ups to avoid failure, especially if you start feeling fatigued.
- 4Transition quickly between movements, but ensure proper form to reduce injury risk.
- 5On GHD Sit-Ups, focus on controlled movements to maximize core engagement.
Safety Considerations
Technical Focus
Monitor shoulder alignment during Handstand Push-Ups to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Rower - 2 min easy(Light row to increase heart rate.)
Mobility Work:
- 10 Shoulder Pass-Throughs(Focus on shoulder flexibility.)
- 30 sec each side Hip Flexor Stretch(Open up hips for Kettlebell Swings.)
- 10 Spine Extensions(Prepare back for GHD Sit-Ups.)
Activation Circuit: 2 Rounds of:
2 rounds- 8 Kettlebell Swing (light)(Use a lighter kettlebell to feel the motion.)
- 20 sec Handstand Holds(Focus on stability and form.)
- 10 GHD Sit-Ups (light)(Perform at a controlled pace.)
Scaling Options
Intermediate
Reduced reps and weights for improved technique and safety.
- 1
handstand push ups
Pike Push-Ups
- 2
kettlebell swing
Weight: 55/35 lbs (25/15 kg)
- 3
ghd sit ups
GHD Sit-Ups on floor without GHD
Scaled
Significant reductions in difficulty to ensure all participants can safely complete the WOD.
- 1
handstand push ups
Banded Push-Ups
- 2
kettlebell swing
Weight: 35/26 lbs (15/12 kg)
- 3
ghd sit ups
Crunches