AMRAPMetconBenchmark15:00
Open 23.2 A
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
15:00
AMRAP 15 Minutes:
5Burpee Pull-Up
Shuttle Runs
25 ft out, 25 ft back
*Add 5 additional Burpee Pull-Ups after each round
Coaching Tips
Strategy
- 1Pace the first few rounds to establish a sustainable rhythm; push harder as the WOD progresses.
- 2Keep Burpee Pull-Ups unbroken; focus on explosive movement up to the bar.
- 3Use consistent foot placement on the Shuttle Runs for efficiency, ensuring quick transitions in and out.
- 4Incorporate micro-rests (1-2 seconds) during transitions to maintain speed.
- 5As the reps increases on Burpee Pull-Ups, mentally break them into smaller sets to avoid fatigue.
Safety Considerations
Technical Focus
Monitor for proper shoulder engagement during Burpee Pull-Ups to avoid strain.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2 min easy
Mobility:
- Shoulder Stretch - 30 sec each side
- Hip Flexor Stretch - 30 sec each side
- Ankle Mobility - 30 sec each side
Activation:
2 rounds- 5 Burpee Practice
- 2 Shuttle Run Practice(25 ft out and back)
Scaling Options
Intermediate
Reduce reps on Burpee Pull-Ups and distance for Shuttle Runs.
- 1
burpee pull ups
Reduce Burpee Pull-Ups to 3 reps.
- 2
shuttle runs
Reduce Shuttle Runs to 5 reps (25 ft out, 25 ft back).
Scaled
Lower reps on Burpee Pull-Ups and reduce distance for Shuttle Runs.
- 1
burpee pull ups
Reduce Burpee Pull-Ups to 2 reps.
- 2
shuttle runs
Reduce Shuttle Runs to 5 reps (15 ft out, 15 ft back).