AMRAPMetcon
Midnight Burpee Over Wall Ball & Toe to Bar & Wall Ball Typhoon
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
12-Minute AMRAP:
15Wall Ball
↳ 20/14 lbs (9/6 kg)
12Toe to Bar
9Burpee Over Wall Ball
Coaching Tips
Strategy
- 1Pace yourself to maintain a sustainable effort throughout the 12 minutes. Consider breaking Wall Balls into smaller sets if needed to avoid fatigue early on.
- 2Transition quickly between movements to maximize the number of rounds you can complete.
- 3Focus on explosive hip extension for the Wall Balls to ensure proper height and efficiency, and maintain a strong core for Toe to Bars to prevent swinging.
- 4For Burpees, practice a quick jump over the wall ball to minimize the time spent transitioning. Ensure to perform proper burpee form to avoid injury.
Safety Considerations
Technical Focus
Ensure proper hip extension during Wall Balls and Toe to Bar to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy(Row lightly to elevate the heart rate.)
Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 30 sec each side Shoulder Stretch - 30 sec
- 5-10 Cat-Cow Stretch(Focus on flexibility in the core and back.)
Activation:
2 rounds- 10 Air Squats(Warm up the legs.)
- 5-8 Knees to Chest (Suspended if Possible)(Activate the core.)
- 5 Burpees(Practice the movement pattern.)
Scaling Options
Intermediate
Reduce weights and adjust movements for skill level.
- 1
wall ball
Use lighter Wall Ball.
Weight: 16/10 lbs (7/4 kg)
- 2
toe to bar
Knees to elbows.
- 3
burpee over wall ball
Standard Burpees without the jump over ball.
Scaled
Significantly reduce load and modify movements for beginners.
- 1
wall ball
Use a lighter ball or perform Air Squats.
Weight: 10/8 lbs (4.5/3.5 kg)
- 2
toe to bar
Leg Raises.
- 3
burpee over wall ball
Step-back Burpees.