AMRAPMetconBenchmark12:00
Open 12.4
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
12:00
AMRAP in 12 minutes:
150Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
90Double-Under
30Muscle-Up
Original WOD
AMRAP in 12 minutes: 150 Wall Ball Shots (20/14 lbs) 90 Double-Unders 30 Muscle-Ups
Coaching Tips
Strategy
- 1Pace yourself on the wall ball shots; consider breaking them into sets of 15 to avoid fatigue.
- 2Maintain a consistent rhythm on double-unders; practice quick singles if you struggle with doubles.
- 3For muscle-ups, focus on technique over speed; control the transition to prevent fall risk and injury.
- 4Keep water nearby for hydration breaks as needed; stay refreshed to maximize performance.
- 5Set a time target for each section (i.e., wall balls in 4 min, double-unders in 3 min).
Safety Considerations
Technical Focus
Ensure proper technique in muscle-ups to avoid shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jump Rope (Single Unders) - 2 min(Focus on light bouncing.)
Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 30 sec each side Wrist Stretch - 30 sec(Prep wrists for muscle-ups.)
Activation:
2 rounds- 10 Wall Ball Shots (Light)(Use a lighter ball for warming up.)
- 30 sec Jump Rope - 30 sec(Stay light on your feet.)
- 5-10 Ring Rows(Focus on pulling mechanics for muscle-ups.)
Scaling Options
Intermediate
Reduce weights and adjust movements for a manageable challenge.
- 1
wall ball shot
Weight: 15/10 lbs (6.8/4.5 kg)
- 2
double under
Single Unders
- 3
muscle up
Pull-ups + Dips (5-10 per round)
Scaled
Significantly reduce the weights and modify challenging movements to ensure inclusivity.
- 1
wall ball shot
Weight: 10/6 lbs (4.5/2.7 kg)
- 2
double under
Single Unders or Steps
- 3
muscle up
Banded Pull-ups + Box Dips