AMRAPMetconBenchmark20:00
Quarterfinals 23.4
Monostructural
Gymnastics
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 minutes:
1000 mRow
50GHD Sit-Up
500 mRow
25V-Up
Coaching Tips
Strategy
- 1Pace yourself on the rows; maintain consistent splits to avoid burnout.
- 2Break down GHD sit-ups into smaller sets if needed, such as 5 or 10 reps, to maintain form throughout.
- 3For V-Ups, focus on controlling the movement and try to keep your legs straight for better engagement.
- 4Transition quickly between movements to save time, but ensure proper form is maintained during each.
- 5Keep a mental note of total volume completed to help strategize rest periods.
Safety Considerations
Technical Focus
Ensure proper rowing technique to prevent back strain and focus on core engagement during sit-ups.
Recommended Warm-Up
General Warm-Up:
- 500m Rowing(Steady pace)
Mobility:
- 30 sec Hip Flexor Stretch - 30 sec
- 30 sec Seated Forward Fold - 30 sec
- 30 sec Shoulder Flexor Stretch - 30 sec
Activation:
3 rounds- 250m Rowing (Light Pace)(Focus on form)
- 5-10 GHD Sit-Ups (Assisted)(Controlled movement)
- 5-10 V-Ups (Knees Bent)(Focus on core engagement)
Scaling Options
Intermediate
Reduce rowing distances and adjust sit-up variations.
- 1
rows
1,000m Row → 800m Row
- 2
ghd sit up
GHD Sit-Ups → Ab Mat Sit-Ups
- 3
rows
500m Row → 400m Row
- 4
v up
V-Ups → Knee Tucks
Scaled
Significantly reduce rowing distances and modify sit-up and V-Up variations.
- 1
rows
1,000m Row → 500m Row
- 2
ghd sit up
GHD Sit-Ups → Crunches
- 3
rows
500m Row → 250m Row
- 4
v up
V-Ups → Leg Raises