AMRAPMetconBenchmark14:00
Open 14.4
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
14:00
AMRAP in 14 minutes:
60 calRow
50Toes-to-Bar
40Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
30Clean
↳ 135/0 lbs (61/0 kg)
20Muscle-Up
Original WOD
AMRAP in 14 minutes: 60 calorie Row 50 Toes-to-Bars 40 Wall Ball Shots (20/14 lb, 10/9 ft) 30 Cleans (135 lbs) 20 Muscle-Ups
Coaching Tips
Strategy
- 1Pace the row to avoid burnout; aim for a steady effort throughout.
- 2Break the Toes-to-Bar into manageable sets, e.g., 10s if necessary to avoid grip failure.
- 3Keep Wall Ball shots unbroken if possible to maintain rhythm, but take micro-rests as needed.
- 4For Cleans, take a second to reset your grip and stance if the weight starts to feel heavy; focus on form over speed.
- 5Practice transitioning quickly between movements to maximize the AMRAP time.
Safety Considerations
Technical Focus
Ensure proper mechanics on the Clean and Muscle-Up to avoid shoulder strain.
Recommended Warm-Up
General Cardio:
- Rowing at Easy Pace - 3 min(Focus on smooth strokes.)
Mobility:
- Hip Flexor Stretch - 1 min
- 10-15 Shoulder Dislocates
- Seated Lat Stretch - 1 min
Activation:
2 rounds- 5 Empty Barbell Clean(Focus on explosive hip drive.)
- 10 Wall Ball Shots with Light Ball(Emphasize full range of motion.)
- 5 Kipping Toes-to-Bar(Focus on rhythm and engage the core.)
Scaling Options
Intermediate
Reduce volume and weight appropriately.
- 1
row
- 2
toes to bar
Knee Raises
- 3
wall ball shot
Weight: 15/10 lbs (/ kg)
- 4
clean
Weight: 110/ lbs (/ kg)
- 5
muscle up
Pull-Ups + Dips
Scaled
Reduce significantly volume and weight, simpler variations.
- 1
row
- 2
toes to bar
Knee Raises
- 3
wall ball shot
Weight: 10/6 lbs (/ kg)
- 4
clean
Weight: 75/55 lbs (/ kg)
- 5
muscle up
Assisted Pull-Ups