AMRAPMetconBenchmark60:00
Lopez
Monostructural
Weightlifting
Solo
Workout Details
AMRAP
60:00
AMRAP in 60 Minutes:
800 mRun
25 mSled Push
25Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
25 mSled Push
Coaching Tips
Strategy
- 1Pace yourself on the run to avoid fatigue early in the WOD.
- 2Break the wall ball shots into smaller sets if necessary (e.g., sets of 10) to maintain form.
- 3Focus on efficient pushes with the sled; keep your hips low and drive with your legs.
- 4Use transitions efficiently; set up your equipment close to minimize downtime between movements.
- 5Stay mentally engaged and count your reps and rounds, so you know where you stand.
Safety Considerations
Technical Focus
Ensure proper form during the sled push to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- 400m Jog - 2-3 min(Easy pace to warm up the legs.)
Mobility:
- 5 each side Hip Flexor Stretch - 30 sec(Stretch to prepare for running.)
- 5 each side Shoulder Stretch - 30 sec(Prep for wall ball shots.)
Activation WOD:
2 rounds- 10m Sled Push (Light Weight)(Warm up the pushing muscles.)
- 10 Wall Ball Shots (Light Weight)(Focus on form and range of motion.)
- 10 Air Squats(Activate legs for the sled pushes.)
Scaling Options
Intermediate
Reduce weights for wall balls by about 20%.
- 1
wall ball shot
Weight: 16/10 lbs (7.3/4.5 kg)
- 2
sled push
Scaled
Reduce weights for wall balls by about 40%, and consider a shorter run if needed.
- 1
wall ball shot
Weight: 12/8 lbs (5.4/3.6 kg)
- 2
sled push