AMRAPMetconBenchmark23:00
Milley
AMRAP
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 8/10
Workout Details
AMRAP
23:00
Cash In
- 1Row2 km1.3 miles
- 1Wall Ball11 reps
30/20 lbs (14/9 kg)
- 2Double-Under30 reps
- 3Burpee10 reps
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace during the Row to preserve energy for the AMRAP.
- 2Break up the Wall Ball shots into smaller sets if needed to avoid burnout.
- 3Use proper form on Burpees to prevent injury, minimizing stress on the lower back.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
Recommended Warm-Up
General Cardio
- 3 min Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Slightly reduced weights and/or lower reps to accommodate practice.
- 1
wall ball
Weight: 20/14 lbs (9/6 kg)
- 2
double under
Single-Unders or Single-Under practice instead.
- 3
burpee
Step-back/step-up option.
Scaled
Further reduced weights and/or reps for beginners.
- 1
wall ball
Weight: 14/10 lbs (6/4 kg)
- 2
double under
Single-Unders with assistance or skipping without jumping.
- 3
burpee
Burpee without push-up or elevated surface burpees.