AMRAPMetcon10:00
Feral Air Squat & V-Up & Wall Walk Shockwave
Gymnastics
Solo
Workout Details
AMRAP
10:00
AMRAP 10 min:
5Wall Walk
10V-Up
15Air Squat
Original WOD
AMRAP 10 min: 5 Wall Walks 10 V-Ups 15 Air Squats
Coaching Tips
Strategy
- 1Aim for steady pacing throughout the AMRAP; do not go too fast in the first few rounds to conserve energy for the full 10 minutes.
- 2Break the Wall Walks into manageable sets if needed (e.g., 2-3 reps at a time) to maintain form and avoid fatigue.
- 3Keep your core engaged and avoid arching your back on V-Ups; focus on controlled movements for optimal performance.
- 4Air Squats should be executed with full range of motion—ensure hips go below parallel and knees track over toes.
Safety Considerations
Technical Focus
Monitor shoulder positioning during Wall Walks to avoid excessive strain.
Recommended Warm-Up
General Warm-Up:
- Light Jog - 2 min
Mobility:
- 30 sec each side Shoulder Stretch
- 30 sec each side Hip Opener
- 30 sec each side Ankle Mobility stretch
Activation: 2 Rounds of:
2 rounds- 3 Wall Walk(Focus on form.)
- 5 V-Up(Keep core engaged.)
- 10 Air Squat(Focus on full depth.)
Scaling Options
Intermediate
Reduce reps slightly for more manageable sets
- 1
wall walk
Reduce Wall Walks to 3.
- 2
v up
Perform Knee Tucks instead of V-Ups.
- 3
air squat
Keep Air Squats at 10 reps.
Scaled
Significantly reduce reps for accessibility
- 1
wall walk
Modified Wall Walks against a wall or floor holds, with 1 rep.
- 2
v up
Perform Bent Leg Raises instead of V-Ups.
- 3
air squat
Reduce Air Squats to 5.