AMRAPMetconBenchmark45:00
Hortman
Monostructural
Gymnastics
Solo
Workout Details
AMRAP
45:00
AMRAP in 45 Minutes:
800 mRun
80Air Squat
8Muscle-Ups
Coaching Tips
Strategy
- 1Pace your run; aim for a consistent speed to avoid burning out too soon.
- 2Break the air squats into manageable sets (e.g., sets of 20) to maintain form as fatigue sets in.
- 3For muscle-ups, ensure a strong kip and keep the transition fluid by practicing the technique ahead of time.
- 4During transitions, be efficient; minimize downtime between movements to maximize the number of rounds completed.
- 5Stay mentally focused and set mini-goals (e.g., counting down reps or rounds) to keep motivation high during the WOD.
Safety Considerations
Technical Focus
Watch for shoulder positioning and form during muscle-ups.
Recommended Warm-Up
General Warm-Up:
- Jogging - 3 min(Keep a light pace.)
Mobility:
- Hip Flexor Stretch - 30 sec(Switch legs after 30 seconds.)
- 10-15 Shoulder Dislocates(Use a band or stick.)
- Squat Depth Stretch - 30 sec
Activation: Mini WOD:
3 rounds- 10 Air Squats(Focus on form.)
- 3 Pull-Ups(Practice kipping motion.)
- 5 Push-Ups(Keep elbows close.)
Scaling Options
Intermediate
Reduce muscle-ups to 5 reps and scale run to 600 meters.
- 1
muscle ups
Pull-Ups + Dips
- 2
run
Scale distance to 600m
- 3
air squat
Scaled
Reduce muscle-ups to 3 reps and scale run to 400 meters.
- 1
muscle ups
Assist with Bands or perform Ring Rows + Dips
- 2
run
Scale distance to 400m
- 3
air squat