AMRAPMetconBenchmark20:00
TK
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
20:00
AMRAP in 20 minutes
8Strict Pull-Up
8Box Jumps
36/30 inch box
12Kettlebell Swings
↳ 70/53 lbs (32/24 kg)
2/1.5 pood
Coaching Tips
Strategy
- 1Start strong, but pace yourself to maintain endurance for the full 20 minutes.
- 2Consider breaking the strict pull-ups into sets, especially if fatigue sets in.
- 3Focus on landing quietly on the box and maintaining control in the box jumps to minimize injury risk.
- 4Keep kettlebell swings controlled, using hips for momentum to prevent lower back strain.
- 5Transitions between movements should be quick to maximize work time.
Safety Considerations
Technical Focus
Monitor for kipping in strict pull-ups and ensure proper landing mechanics on box jumps.
Recommended Warm-Up
General Warm-Up:
- 2 min Jump Rope(Easy pace to elevate heart rate.)
Mobility Work:
- 10 Shoulder Dislocates with Band(Focus on improving shoulder mobility.)
- 30 sec each side Hip Flexor Stretch
- 10 per side Ankle Mobility Drill(Improve ankle flexibility for box jumps.)
Activation Sets:
2 rounds- 3-5 Strict Pull-Ups(Build blood flow to the lats.)
- 5 Box Jumps(Focus on technique before increasing height.)
- 8-10 Kettlebell Swings (light)(Use a lighter kettlebell for activation.)
Scaling Options
Intermediate
Reduce kettlebell weight and box height slightly to match ability.
- 1
strict pull ups
Banded Pull-Ups
- 2
box jumps
Lower Box Height (e.g. 24/20 in)
- 3
kettlebell swings
Use lighter kettlebell
Weight: 56/40 lbs (25/18 kg)
Scaled
Significantly decrease kettlebell weight and modify pull-ups.
- 1
strict pull up
Ring Rows or Assisted Pull-Ups
- 2
box jumps
Box Step-Ups
- 3
kettlebell swings
Use a much lighter kettlebell.
Weight: 28/20 lbs (13/9 kg)