AMRAPMetconBenchmark20:00
Harris
Gymnastics
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes:
5Wall Walk
10Burpee Broad Jump
15Air Squat
20Sit-Up
Coaching Tips
Strategy
- 1Pace yourself during the wall walks; maintain a steady rhythm rather than rushing through.
- 2For burpee broad jumps, focus on explosiveness while ensuring proper landing to reduce impact on the knees.
- 3Keep air squats unbroken if possible; monitor depth to maintain form and maximize efficiency.
- 4Chunk the sit-ups into manageable sets if necessary to avoid fatigue and maintain form.
Safety Considerations
Technical Focus
Ensure proper shoulder positioning during wall walks to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Rower - 2 min easy(Focus on heart rate elevation.)
Mobility Work:
- 10 Shoulder Stretch - 30 sec(Target shoulders and chest for wall walks.)
- 10 Hip Flexor Stretch - 30 sec(Release tension in hip flexors before squats.)
- 10 Child's Pose - 30 sec(Open up the back and hips.)
Activation Set:
2 rounds- 3 Wall Walks (assisted)(Familiarize with the movement without fatigue.)
- 5 Burpee Broad Jumps (low intensity)(Focus on form, not speed.)
- 10 Air Squats(Ensure full depth and proper posture.)
- 10 Sit-Ups(Engage core effectively.)
Scaling Options
Intermediate
Reduce wall walks and burpee broad jumps to lower volume for skill accommodation.
- 1
wall walks
Reduce to 3 wall walks.
- 2
burpee broad jump
Reduce to 8 burpee broad jumps.
- 3
air squat
Keep at 15 air squats.
- 4
sit up
Keep at 20 sit-ups.
Scaled
Provide modifications to ensure everyone can participate safely.
- 1
wall walks
Perform incline wall walks or wall walks with a partner's assistance.
- 2
burpee broad jump
Replace with 10 burpees and step back instead of jump.
- 3
air squat
Reduce to 12 air squats.
- 4
sit up
Replace with 15 crunches.