AMRAPMetconGymnasticsBenchmark20:00
Shane
Gymnastics
Team of 4
Workout Details
AMRAP
20:00
AMRAP (in a team of 4) in 20 minutes:
8Inverted Burpee
21Air Squat
12Burpee
Coaching Tips
Strategy
- 1Pace yourself during the inverted burpees to maintain form throughout the WOD.
- 2During air squats, focus on keeping your knees in line with your toes to avoid injury.
- 3For burpees, maintain a steady, controlled pace to prevent burnout as the workout progresses.
- 4Take advantage of your team to swap out for short breaks to recover, especially on the burpees.
- 5Break the inverted burpees into smaller sets if fatigue sets in to keep moving consistently.
Safety Considerations
Technical Focus
Monitor for low back rounding during squats.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks
Mobility:
- Hip Flexor Stretch - 30 sec per side
- 10 Shoulder Dislocates (PVC or Band)
- 10 Spinal Twists
Activation:
2 rounds- 3 Inverted Burpees(Focus on form.)
- 5 Air Squats(Keep your chest up and weight in your heels.)
- 2 Burpees(Move at a controlled pace.)
Scaling Options
Intermediate
Reduce reps slightly for inverted burpees and burpees.
- 1
inverted burpee
Perform 5 inverted burpees.
- 2
air squat
No modification.
- 3
burpee
Perform 8 burpees.
Scaled
Reduce reps significantly and offer modifications.
- 1
inverted burpee
Perform 3 inverted burpees.
- 2
air squat
No modification.
- 3
burpee
Perform 6 burpees.