AMRAPMetconBenchmark12:00
Open 13.3
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
12:00
AMRAP in 12 minutes:
150Wall Ball
↳ 20/14 lbs (9/6 kg)
90Double-Under
30Muscle-Up
Original WOD
AMRAP in 12 minutes: 150 Wall Balls (20/14 lbs) 90 Double-Unders 30 Muscle-Ups
Coaching Tips
Strategy
- 1Break the Wall Balls into manageable sets (e.g., 50-50-50) to avoid fatigue.
- 2For Double-Unders, focus on consistent tempo; it might help to perform singles if you are struggling with doubles.
- 3With Muscle-Ups, keep a strong set-up and focus on the transition; consider doing pull-ups and dips as a substitute if needed.
Safety Considerations
Technical Focus
Watch for excessive rounding of the back during squats or muscle-ups.
Recommended Warm-Up
General Warm-Up:
- Row - 3 min(Light pace to get the heart rate up.)
Mobility:
- 5 Squat Stretch(Open up the hips.)
- 10 Shoulder Dislocates with a Band(Improving shoulder mobility.)
- 10 each Wrist and Ankle Rotations(Loosen joints before workout.)
Activation:
2 rounds- 10 Wall Ball (Light)(Focus on hitting a target.)
- 20 Single-Unders(Focus on rhythm.)
- 5 Pull-Ups (or Scaled Option)(Activate upper body.)
Scaling Options
Intermediate
Reduce Wall Ball weight to 16/10 lbs; perform Ring Rows instead of Muscle-Ups.
- 1
wall ball
Reduce weight
Weight: 16/10 lbs (/ kg)
- 2
muscle up
Ring Rows + Dips
- 3
double under
Single-Unders
Scaled
Reduce Wall Ball weight to 10/6 lbs; do Ring Rows instead of Muscle-Ups and Single-Unders instead of Double-Unders.
- 1
wall ball
Reduce weight
Weight: 10/6 lbs (/ kg)
- 2
muscle up
Ring Rows
- 3
double under
Single-Unders