AMRAPMetconBenchmark14:00
Open 15.3
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
14:00
AMRAP in 14 minutes:
7Muscle-Up
50Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
100Double-Under
Original WOD
AMRAP in 14 minutes: 7 Muscle-Ups 50 Wall Ball Shots (20/14 lbs) 100 Double-Unders
Coaching Tips
Strategy
- 1For Muscle-Ups, focus on a strong pull, and don’t rush the transition; it’s better to break them into sets if needed.
- 2Try to keep the Wall Ball Shots unbroken if you can, but if you feel fatigued, consider doing 25s.
- 3For Double-Unders, maintain a steady rhythm and use wrist motion rather than jumping too high.
- 4Transition quickly between movements to maximize your time under the cap.
- 5Stay mentally focused and keep an eye on your pacing; it’s easy to burn out in the first few minutes.
Safety Considerations
Technical Focus
Ensure full extension at the bottom of the muscle-up to avoid shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- 1-2 min Jump Rope - 2-3 min(Start slow and gradually increase intensity.)
Mobility Stretches:
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 30 sec per side Hip Flexor Stretch(Focus on opening the hips.)
- 5 Squat to Stand(Hold the bottom position for a count.)
Movement Activation:
2 rounds- 5 Muscle-Up Transition Drills(Practice going from pull-up to dip motion.)
- 10 Wall Ball Shots (Light)(Focus on form and technique.)
- 20 Single-Under(Maintain form as a prep for double-unders.)
Scaling Options
Intermediate
Reduce the volume and/or weight for muscle-ups and wall ball shots.
- 1
muscle up
Pull-ups + Dips
- 2
wall ball shot
Reduce weight to 18/12 lbs
Weight: 18/12 lbs (8.2/5.4 kg)
- 3
double under
Single-Under
Scaled
Modify movements to ensure form and capacity are maintained safely.
- 1
muscle up
Banded Pull-ups + Ring Dips
- 2
wall ball shot
Reduce weight to 12/8 lbs
Weight: 12/8 lbs (5.4/3.6 kg)
- 3
double under
Single-Under or Side-to-Side Jumps