AMRAPMetconGymnasticsBenchmark
Nate
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
AMRAP 20 Minutes:
2Muscle-Ups
4Handstand Push-Ups
8Kettlebell Swings
↳ 70/53 lbs (32/24 kg)
Coaching Tips
Strategy
- 1Pace yourself, especially with the Muscle-Ups to avoid fatigue early.
- 2Focus on maintaining a tight core during the Handstand Push-Ups for stability.
- 3Break down the Kettlebell Swings into manageable sets if needed; aim for 4 reps per set to maintain form.
- 4Transition quickly between movements to keep your heart rate up and maximize your workout time.
- 5Keep the Kettlebell close to your body during swings for efficiency and to prevent back strain.
Safety Considerations
Technical Focus
Ensure proper form in the Muscle-Up to prevent shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min(Moderate pace to raise heart rate.)
Mobility Work:
- 5 per side Shoulder Stretch - 30 sec
- 5 per side Wrist Stretch - 30 sec
- 5 per side Hip Flexor Stretch - 30 sec
Activation Drills:
2 rounds- 2-4 Muscle-Ups (Light Progression)(Focus on form, use bands if necessary.)
- 5 Handstand Walks or Wall Walks(Use wall support to practice balance.)
- Kettlebell Swings (lightweight) - 30 sec(Focus on hip drive and loading the hips.)
Scaling Options
Intermediate
Reduce weight for Kettlebell Swings to 53/35 lbs and allow for modifications in upper body movements.
- 1
muscle ups
Banded Muscle-Ups
- 2
handstand push ups
Pike Push-Ups
- 3
kettlebell swings
Lightweight Kettlebell Swings
Weight: 53/35 lbs (24/16 kg)
Scaled
Focus on form and reduce complexity of movements as needed.
- 1
muscle ups
Pull-Ups + Dips
- 2
handstand push ups
DB Press
- 3
kettlebell swings
Lower weight Kettlebell Swings
Weight: 42/26 lbs (19/12 kg)