AMRAPMetconBenchmark20:00
Moore
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes:
1Rope Climb
400 mRun
Handstand Push-Ups
Max reps
Coaching Tips
Strategy
- 1Stay steady on the Rope Climbs; avoid burning out too quickly on the ascent.
- 2Break the Handstand Push-Ups into manageable sets; consider sets of 3-5 reps to maintain quality form during the workout.
- 3Keep a consistent pace on the 400m Run; aim for a speed that allows you to recover for the next movement.
- 4Utilize the run as a recovery period after each movement, focus on breathing.
- 5Plan your transitions between movements to minimize downtime.
Safety Considerations
Technical Focus
Ensure proper shoulder alignment during Handstand Push-Ups to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 400m Jog - 2-3 min(Easy pace to elevate heart rate)
Mobility Work:
- 5 holds of 30 sec Shoulder Stretch - 30 sec(Focus on shoulder flexion)
- 5 holds of 30 sec Wrist Stretch - 30 sec(Prepare wrists for Handstand Push-Ups)
Activation:
2 rounds- 10 Bodyweight Squats
- 30 sec Handstand Hold Against the Wall(Get comfortable in the inverted position.)
Scaling Options
Intermediate
Reduce complexity and volume to moderate levels.
- 1
rope climb
Kipping Rope Climbs (if applicable)
- 2
run
300m Run
- 3
handstand push ups
Pike Push-Ups
Scaled
Reduce volume and adjust movements for accessibility.
- 1
rope climb
Jumping Rope Climbs or Rope Pulls (if applicable)
- 2
run
200m Run
- 3
handstand push ups
Handstand Push-Up Negatives or DB Shoulder Press