AMRAPMetconGymnasticsBenchmark27:00
Huffman
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
27:00
AMRAP in 27 Minutes:
5Bar Muscle-Up
19Dips
53Jumping Air Squats
299 mRun
Coaching Tips
Strategy
- 1Pace yourself on the running portion; it's a moderate distance, so it's vital to maintain a steady speed for the dips and muscle-ups.
- 2Consider breaking up muscle-ups and dips into smaller sets to avoid excessive fatigue and maintain form.
- 3For jumping air squats, focus on maintaining a steady rhythm; try to keep them unbroken if you're comfortable.
- 4Transition swiftly between movements—set small anchors to mentally prepare for the next set.
- 5Monitor your shoulder health throughout the dips and muscle-ups, adjusting volume as needed based on your fatigue.
Safety Considerations
Technical Focus
Ensure proper form in dips and muscle-ups to prevent shoulder injuries.
Recommended Warm-Up
- Easy Row - 2 min easy
- 10 Shoulder Dislocates
- 5 each side Hip Flexor Stretch
- 5 each direction Wrist Stretch
2 rounds
- 3 Bar Muscle-Ups (Strict)(Focus on form and control.)
- 5 Dips (Eccentric)(Control the lowering phase.)
- 8 Jumping Air Squats (Scaled)(Emphasize explosive movement out of the squat.)
Scaling Options
Intermediate
Reduce reps and modify movements to allow for proper form and technique.
- 1
bar muscle ups
Replace with Pull-Ups + Dips
- 2
dips
Use a Banded Dip
- 3
jumping air squats
Reduce reps to 30
- 4
run
Reduce the distance to 200m
Scaled
Substituting exercises to accommodate varying fitness levels.
- 1
bar muscle ups
Replace with Ring Rows + Jump Dips
- 2
dips
Perform Box Dips
- 3
jumping air squats
Reduce the height and use Step-ups
- 4
run
Walk or Jog for the distance