AMRAPMetconBenchmark20:00
Row Cindy Row
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 Minutes:
5Pull-Up
10Push-Up
15Air Squat
20 calRow
Coaching Tips
Strategy
- 1Pace yourself early on to maintain stamina, as this is a longer AMRAP.
- 2Try to keep the Pull-Ups and Push-Ups unbroken if possible to minimize transition time.
- 3For the Row, maintain a steady pace; focus on consistent strokes rather than sprinting early.
- 4Stay aware of your form, especially towards the end of the 20 minutes to avoid injury.
- 5Use your legs effectively during the Push-Ups to help with efficiency.
Safety Considerations
Technical Focus
Ensure full range of motion in all movements, especially in Pull-Ups and Push-Ups.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Focus on form.)
Mobility Work:
- Shoulder Stretch - 30 sec each side(Open up shoulders for Pull-Ups.)
- Hip Flexor Stretch - 30 sec each side(Prepare legs for Squats.)
- Ankle Mobility Drill - 1 min(Increase ankle flexibility for Squats.)
Activation Mini-WOD:
2 rounds- 3-5 Pull-Up(Focus on controlled movement.)
- 5-10 Push-Up(Ensure full range of motion.)
- 10 Air Squat(Engage core and maintain form.)
Scaling Options
Intermediate
Reduce volume and difficulty slightly for better endurance.
- 1
pull ups
Banded Pull-Ups
- 2
push ups
Knee Push-Ups
- 3
air squats
Air Squats (slow pace)
- 4
row
15 calorie Row
Scaled
Further reduce the volume for increased accessibility.
- 1
pull ups
Ring Rows
- 2
push ups
Incline Push-Ups
- 3
air squats
Box Squats
- 4
row
10 calorie Row