Izinhlobonhlobo nokudala ezindleleni zokuqeqesha kubalulekile ukuze ungalahlekelwa ugqozi. Ngaso sonke isikhathi wenza izivivinyo ezifanayo, ngesikhathi esifanayo nokuphindaphinda kungaba okuyisidina kakhulu. Ukukunikeza umfutho owengeziwe nokusebenza kahle, sikufundisa izindlela ezintathu ze-AMRAP ezinokuzivocavoca ukuze usebenze umzimba wonke.
Abathandi be-CrossFit bazojwayelana kakhulu naleli gama, futhi kungenzeka ukuthi baye balisebenzisa ku-WOD. Kepha uma umusha noma ungazi lutho, I-AMRAP iqukethe ama-initials ka Ama-Reps amaningi Ngangokunokwenzeka (izimpinda eziningi ngangokunokwenzeka). Lezi zindlela zinesikhathi esilinganiselwe, futhi kufanele wenze izikhathi eziningi ngangokunokwenzeka kumjikelezo. Akukho ukuphumula phakathi kokunye nokunye, ngakho uzoqonda ukuthi kushube kangakanani.
Uma kwenzeka unesikhathi esincane sokuqeqesha, lolu uhlobo lokuqeqeshwa olufunayo. Emaminithini angu-40 nje uzobe usuqedile, futhi unomuzwa wokuthi usugcwalisekile. Ezinkambisweni uzothola isikhathi sokuphumula phakathi kokukodwa nokunye, ngakho-ke ngeke ukwazi ukugwema okungaphezu kwalokho okufanele ukwenze. Ngincoma ukuthi usebenzise isicelo Vumela izikhathi zikumake.
3 Izindlela ze-AMRAP emizuzwini engama-40
Imizuzu engu-8:
- Imigqa yemishini yokugwedla eyi-10
- Ama-burpee ama-8
Imizuzu engu-4 yokuphumula
Imizuzu engu-8:
- I-wallball engu-16 (6kg)
- I-12 ihlala phezulu
- 8 kettlebell swing (12kg)
Imizuzu engu-4 yokuphumula
Imizuzu engu-16:
- 4 ukucindezela kwamahlombe (10kg)
- 8 sumo deadlift high pull (18kg)
- 12 imithi yebhola slams (6kg)