AMRAPMetconGymnasticsBenchmark20:00
Ledesma
Gymnastics
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes:
5Parallette Handstand Push-Ups
6 inch deficit
10Toes Through Rings
15Medicine Ball Cleans
↳ 20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1Break the Parallette Handstand Push-Ups into smaller sets if needed to maintain form.
- 2Stay controlled on the Toes Through Rings, focusing on keeping your core engaged to avoid swinging.
- 3Use the Medicine Ball Cleans as active recovery; aim to keep the movement smooth and unbroken when possible.
- 4Consider micro-resting between movements to allow heart rate to stabilize.
- 5Plan your transitions effectively to save time between movements.
Safety Considerations
Technical Focus
Kipping during Parallette Handstand Push-Ups may lead to wrist strain.
Recommended Warm-Up
General Warm-Up:
- Light Row - 2 min easy
Mobility Work:
- Shoulder Stretch - 1 min each side
- Hip Flexor Stretch - 1 min each side
- Wrist Mobility - 2 min
Activation Sets:
2 rounds- 5 Parallette Handstand Push-Ups (scaled height)(Focus on control rather than speed.)
- 5 Toes Through Rings(Engage core and keep shoulders stable.)
- 5 Medicine Ball Cleans (light)(Focus on proper movement mechanics.)
Scaling Options
Intermediate
Reduce load for Medicine Ball Cleans and use lower parallette height.
- 1
parallette handstand push ups
Use paralletes at a lower height.
- 2
toes through rings
- 3
medicine ball cleans
Use a lighter medicine ball.
Weight: 16/10 lbs (7/4 kg)
Scaled
Reduce reps and load, and modify movements for safety.
- 1
parallette handstand push ups
Perform pike push-ups on the floor.
- 2
toes through rings
Perform knee tucks instead.
- 3
medicine ball cleans
Use a very light medicine ball.
Weight: 12/8 lbs (5/4 kg)