AMRAPMetconBenchmark20:00
Tag, You’re It!
Gymnastics
Weightlifting
Monostructural
Partner
Workout Details
AMRAP
20:00
AMRAP (with a Partner) in 20 Minutes:
Partner A: 500m Run
500 mRun
10 Pull-Ups
10Pull-Up
10Toes-to-Bar
10Overhead Walking Lunges
↳ 45/35 lbs (20/16 kg)
Coaching Tips
Strategy
- 1Pace the 500m run to ensure you have enough energy for the AMRAP segment.
- 2Consider aiming to complete the pull-ups and toes-to-bar unbroken if you are confident with the movements.
- 3For the overhead walking lunges, maintain a strong core and upright torso to prevent losing form in the overhead position.
- 4Micro-rest in transitions; take a moment to gather before starting the next round.
- 5Partner transitions should be smooth; practice a quick tag-off at the end of the run.
Safety Considerations
Technical Focus
Ensure proper overhead lunge form to avoid back strain and balance issues.
Recommended Warm-Up
General Warm-Up:
- 1-2 min Jog - 2-3 min(Easy pace to warm up.)
Mobility:
- 10 Shoulder Pass-Throughs(Use a PVC pipe or band.)
- 10 each side Hip Flexor Stretch(Hold each stretch for 2 seconds.)
- 10 in each direction Ankle Mobilization(Focus on each ankle.)
Activation: 2 Rounds of:
2 rounds- 10 Bodyweight Lunges(Focus on form.)
- 5 Kipping Pull-Ups(Practice the rhythm.)
- 10 Hollow Rocks(Engage the core.)
Scaling Options
Intermediate
Reduce weights and modify to manage fatigue.
- 1
pull up
Banded Pull-Ups
- 2
toes to bar
Knees to Chest
- 3
overhead walking lunges
Bodyweight Walking Lunges
Weight: 36/26 lbs (16/12 kg)
Scaled
Provide simpler movement variations and significantly lower weight.
- 1
pull up
Ring Rows
- 2
toes to bar
Knees to Elbows
- 3
overhead walking lunges
Goblet Lunges
Weight: 27/20 lbs (12/9 kg)