AMRAPMetconBenchmark20:00
Hard Cindy
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
20:00
AMRAP 20 Minutes:
5Weighted Pull-Up
↳ 35/25 lbs (16/11 kg)
10Box Push-Up
feet on 30/24" box
15Weighted Squat
↳ 45/35 lbs (20/16 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace to avoid burnout; focus on form rather than speed initially.
- 2For the weighted pull-ups, aim to keep the reps unbroken; small chalk breaks can help if grip slips.
- 3Consider staggering the effort on squats; break them into sets of 5 if you feel fatigued.
- 4Transitions between movements should be fluid; plan your setup to reduce downtime.
- 5Use the box height that allows you to maintain perfect form for the push-ups.
Safety Considerations
Technical Focus
Ensure proper grip and shoulder engagement during pull-ups to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rowing - 2 min(Row to warm up the entire body.)
Mobility:
- 5-10 Shoulder Dislocates - 30 sec(Use a band or stick to enhance shoulder mobility.)
- 5 each side Hip Openers - 1 min(Focus on opening the hips for squats.)
- 1 min Wrist Stretch - 1 min(Important for pull-up performance.)
Activation:
2 rounds- 10-15 sec Pull-Up Holds - 45 sec(Engage shoulders and lats.)
- 30 sec Push-Up Plank - 45 sec(Activate the core and shoulders.)
- 5-10 Bodyweight Squats - 45 sec(Get comfortable in the squat position.)
Scaling Options
Intermediate
Reduce weights by ~20% and allow for some modifications.
- 1
weighted pull ups
Banded Pull-Ups
Weight: 28/20 lbs (12.7/9.1 kg)
- 2
box push up
Knees on Box
- 3
weighted squat
Goblet Squats
Weight: 36/28 lbs (16.3/12.7 kg)
Scaled
Reduce weights by ~40% and modify movements accordingly.
- 1
weighted pull ups
Ring Rows
Weight: 21/15 lbs (9.5/6.8 kg)
- 2
box push up
Incline Push-Ups
- 3
weighted squat
Air Squats
Weight: 27/21 lbs (12.2/9.5 kg)