AMRAPMetconBenchmark22:00
Snowbird
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
22:00
AMRAP in 22 Minutes:
35Kettlebell Swings
↳ 50/35 lbs (23/16 kg)
9Burpees
35Air Squats
8Push-Ups
Cash-Out:
431Single-Unders
Coaching Tips
Strategy
- 1Break up kettlebell swings into manageable sets if needed to maintain form throughout the WOD.
- 2Keep an even pace for burpees; focus on good form and steady movement rather than rushing.
- 3During air squats, aim for full depth and maintain a steady breathing pattern to avoid fatigue.
- 4Push-ups can be done in sets of 3-4 to conserve strength while maintaining quality reps.
- 5For single-unders, maintain a relaxed rhythm to avoid tripping, focusing on quick turns of the wrists.
Safety Considerations
Technical Focus
Ensure proper back positioning during kettlebell swings to prevent strain.
Recommended Warm-Up
General Warm-Up:
- 1-2 min Jump Rope - 2-3 min(Light pace to warm up.)
Mobility for Kettlebell Swings and Squats:
- 10 each side Hip Openers
- 10 reps Shoulder Dislocates with Band
- 10 reps Wrist Stretches
Activation Mini-WOD:
2 rounds- 10 reps Kettlebell Swings (Light)(Focus on form.)
- 5-8 reps Push-Ups (Knees or Standard)(Activate upper body.)
- 10 reps Bodyweight Squats(Prep quads and glutes.)
Scaling Options
Intermediate
Reduce kettlebell weight and/or modify movements.
- 1
kettlebell swings
Use lighter kettlebell.
Weight: 40/25 lbs (/ kg)
- 2
single unders
Consider reducing reps to 200-300.
Scaled
Further lower weight and intensity.
- 1
kettlebell swings
Use very light kettlebell.
Weight: 30/20 lbs (/ kg)
- 2
burpees
Use step-back option.
- 3
single unders
Consider reducing reps to 150.