Keep the pace up AMRAP

Metcon

Gymnastics

2 20min AMRAP's that will test your gymnastics and cardio.

Reminders:

Keep a good pace throughout, consistent not a sprint.
Try and do the more difficult gymnastics movements if not scale it back but do it as hard as your level allows.
Quick transitions.
If your fitness is good do the higher numbers on machines and use a weight vest for the run.
Use a medium - heavy weight on the cleans.

Exercise Guide

AMRAP 20

9/6 cal assault bike

6m handstand walk or 4 wall walks

4 sandbag cleans @60/50/40kg

2 ring muscle ups or 3 chest to ring pull ups

200m run @ 10/6kg weighted vest

‍

5 min rest before starting part 2

‍

AMRAP 20

9/6 cal ski

6 single arm devil press @22.5/15kg

4 box jump overs @30/24"

2 power cleans @80/65/45kg

250m/200m row

How to's

Exercise Guide

Handstand walk

Walk on your hands keeping your arms locked out.

sandbag cleans

The sandbag clean is an adaption of the Olympic lifting movement – the clean – to be done with a sandbag that consists of pulling a weight from the ground, with power and speed, transitioning into a semi-squatted position to catch the rising weight, and completing by standing with the weight resting at shoulder height.

ring muscle ups

A ring muscle-up is an advanced bodyweight exercise performed on gymnastic rings. The exercise consists of three parts: a ring pull-up, a muscle-up transition, and a ring dip.

Chest to ring

Hanging on the rings push into your shoulders and keep your hips behind your body on the way back through on the kip you will pull up keeping your hands closer togther on the waay up and pull them into your chest. Tuck your knees up and on the way down stay in the hollow position driving back into your shoulders and repeating the movement again.

Devil press

Choose two dumbbells with the same weight. Place the dumbbells on the ground in front of you so that the handles are set up lengthwise. Bend forward and reach down to grab the dumbbells with a neutral grip. Kick your legs back, lower your chest to the ground between the dumbbells. Push up, jump to your feet while still holding the dumbbells, then immediately swing the dumbbells above your head. Finish the movement with your arms locked out over head with knees, hips, shoulders, and arms fully extended.

Power Clean

The power clean is one part of of the olympic lifts. Starts with the barbell on the floor and in one motion you proceed to pull the barbell to your chest with the elbows high catching the barbell in the receiving position.

Box jump overs

jump with two feet onto a box and off the other side of the box turn round and come back over the box.

Wall walks

Begin in a push-up position with your feet against the wall. Walk your feet up the wall while simultaneously walking your hands back towards the wall. Keep your core as tight as possible. ... Walk your hands away from the wall and your feet down the wall until you are back in the push-up position. Repeat for the desired number of repetitions.

Close Guide

Dashboard Sign Up

To view the app, please open on mobile

Desktop version coming soon