AMRAPMetconBenchmark07:00
Open 12.1
Gymnastics
Solo
Workout Details
AMRAP
07:00
AMRAP 7 Minutes:
Burpee
Target 6 inches above reach
Coaching Tips
Strategy
- 1Maintain a steady and consistent pace throughout the AMRAP.
- 2Focus on breaking the burpees down into manageable sets if fatigue sets in.
- 3Keep track of your count; it's easy to lose track during a high-intensity workout like this.
- 4Utilize a proper and explosive jump to reach the target to ensure efficiency and reduce energy loss.
- 5Stay streamlined by keeping your body tight while coming back to your feet after each burpee.
Safety Considerations
Technical Focus
Monitor for excessive hip flexion during jump.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks
Mobility:
- 5 per arm Shoulder Stretch(Focus on loosening up the shoulder for the burpees.)
- 5 per side Hip Flexor Stretch(Open up the hips to allow for a smoother burpee.)
- 5 per leg Quadriceps Stretch(Ensure flexibility in the legs for jumping.)
Activation:
2 rounds- 5 Burpees (no target)(Perform slow burpees for movement quality.)
- 15 High Knees(Get the heart rate up before the AMRAP.)
Scaling Options
Intermediate
Reduce burpee intensity and focus on form.
- 1
burpees no target
Burpees without jumping to a target.
Scaled
Modify the burpee to maintain intensity.
- 1
burpees no target
Perform squats instead of burpees.