AMRAPMetconBenchmark20:00
MARY
Gymnastics
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes:
5Handstand Push-Up
10Pistol
15Pull-Up
Coaching Tips
Strategy
- 1Maintain a steady pace on the Handstand Push-Ups, consider breaking them into smaller sets to avoid failure.
- 2For Pistols, focus on form – use a counterbalance if necessary to maintain balance and depth.
- 3On Pull-Ups, aim for controlled descents to avoid fatigue; if struggling, consider using a band for assistance.
Safety Considerations
Technical Focus
Keep the core engaged and avoid excessive arching of the back during Handstand Push-Ups.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Row or Bike(Use an ergometer to prepare the upper body and legs.)
Mobility:
- 30 sec Shoulder Stretch(Stretch shoulders to improve range of motion for Handstand Push-Ups.)
- 30 sec each leg Hip Flexor Stretch(Focus on hip flexors to aid in Pistols.)
- 30 sec Wrist Stretch(Ensure wrists are warmed up for all movements.)
Activation:
2 rounds- 15 sec Handstand Holds (or Wall Walks)(Prime the shoulders for Handstand Push-Ups.)
- 10-15 Air Squats(Warm up legs for Pistols.)
- 15 sec Pull-Up Hang(Engage the back and shoulders for Pull-Ups.)
Scaling Options
Intermediate
Reduce volume and assist with Pull-Ups.
- 1
handstand push ups
Handstand Push-Ups to Push-Ups
- 2
pistol
Pistols to Assisted Pistols or Goblet Squats.
- 3
pull up
Pull-Ups to Chin-Ups or Banded Pull-Ups.
Scaled
Significantly reduce volume and modify all movements.
- 1
handstand push ups
Handstand Push-Ups to Push-Ups or Knee Push-Ups.
- 2
pistol
Pistols to Box Squats or Assisted Squats.
- 3
pull up
Pull-Ups to Ring Rows.