AMRAPMetcon30:00
Chaos Burpee & Overhead Squat & Pull-Up & Thruster & Wall Ball Fracture
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
30:00
AMRAP 30 Minutes:
500 mRun
21Thruster
500 mRun
21Pull-Up
500 mRun
21Wall Ball
500 mRun
21Burpee
500 mRun
21Overhead Squat
Sandbag
Original WOD
AMRAP 30 Minutes: 500m Run 21 Thrusters 500m Run 21 Pull-Ups 500m Run 21 Wall Balls 500m Run 21 Burpees 500m Run 21 Overhead Squats (Sandbag)
Coaching Tips
Strategy
- 1Maintain a steady pace on the runs to manage fatigue across the entire WOD.
- 2Consider breaking up the pull-ups into manageable sets (e.g., 5s or 7s) to avoid too much fatigue.
- 3Keep thrusters unbroken if possible for efficiency, but don't hesitate to put the bar down if form starts to falter.
- 4During wall balls, focus on driving through your heels and keeping your core engaged to maintain balance.
- 5Optimize transitions by placing equipment close and having a plan for changing movements quickly.
Safety Considerations
Technical Focus
Ensure proper form on overhead squats to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 200m Run (to warm up) - 2 min easy
Mobility Work:
- 5-10 Shoulder Stretch - 30 sec(Focus on loosening the shoulders.)
- 5-10 Hip Flexor Stretch - 30 sec(Open up hips for squats.)
- 5-10 Ankle Mobility - 30 sec(Improve ankle flexibility for squats.)
Activation:
2 rounds- 5 Thruster (Barbell or PVC) - 2 min(Lightweight to activate the movements.)
- 5 Overhead Squat (PVC) - 2 min(Focus on form and stability.)
- 3-5 Pull-Up (Kipping if possible) - 2 min(Engage shoulders and lats.)
Scaling Options
Intermediate
Decrease weights and modify high-rep bodyweight movements.
- 1
thruster
Weight: 75/55 lbs (34/25 kg)
- 2
pull up
Banded Pull-Ups
- 3
wall ball
Weight: 20/14 lbs (9/6 kg)
- 4
overhead squat
Weight: 45/35 lbs (20/16 kg)
Scaled
Further decrease weights and volume or modify movements more significantly.
- 1
thruster
Weight: 45/35 lbs (20/16 kg)
- 2
pull up
Ring Rows
- 3
wall ball
Weight: 14/10 lbs (6/4 kg)
- 4
overhead squat
Pike Push-ups