AMRAPMetconBenchmark20:00
Popeye
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes:
5Chest-to-Bar Pull-Up
10Wall Ball Shots
↳ 20/14 lbs (9/6 kg)
15Kettlebell Swings
↳ 53/35 lbs (24/16 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace during the Pull-Ups to avoid early fatigue; consider breaking the set into smaller chunks if needed.
- 2Focus on an explosive hip extension during Kettlebell Swings to maximize power and minimize fatigue.
- 3Use proper squat depth in Wall Ball Shots to maintain efficiency and avoid strain.
- 4Prioritize smooth transitions between movements to keep your heart rate elevated while minimizing rest time.
- 5Keep the wall ball close to the body during the catch phase to set up for the next throw easily.
Safety Considerations
Technical Focus
Ensure full extension at the bottom of Pull-Ups for safety.
Recommended Warm-Up
General Warm-Up:
- 500m Rowing(Moderate pace, focus on activating back and legs.)
Mobility:
- 30 sec each side Shoulder Stretch - 30 sec(Focus on loosening shoulders for pull-ups.)
- 30 sec each side Hip Flexor Stretch - 30 sec(Prepare hips for wall balls.)
- 30 sec Thoracic Spine Stretch - 30 sec(Promote better movement in shoulders.)
Activation Warm-Up: 3 Rounds of:
3 rounds- 20 Jumping Jacks(Increase heart rate and activate muscles.)
- 10 PVC Overhead Squats(Focus on squat depth and maintaining an upright torso.)
- 10 Kettlebell Deadlifts(Practice proper hinging mechanics for kettlebell swings.)
Scaling Options
Intermediate
Reduce weight on Wall Ball and Kettlebell swings by ~20%.
- 1
chest to bar pull ups
Banded Pull-Ups
- 2
wall ball shots
Use lighter Wall Ball weight
Weight: 16/10 lbs (/ kg)
- 3
kettlebell swings
Use lighter kettlebell weight
Weight: 43/26 lbs (/ kg)
Scaled
Reduce weight on Wall Ball and Kettlebell swings by ~40%.
- 1
chest to bar pull ups
Ring Rows
- 2
wall ball shots
Use significantly lighter Wall Ball weight
Weight: 12/8 lbs (/ kg)
- 3
kettlebell swings
Use significantly lighter kettlebell weight
Weight: 35/20 lbs (/ kg)