AMRAPMetconBenchmark13:00
Open 16.4
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
13:00
AMRAP in 13 minutes:
55Deadlift
↳ 225/155 lbs (102/70 kg)
55Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
55 calRow
55Handstand Push-Up
Original WOD
AMRAP in 13 minutes: 55 Deadlifts (225/155 lbs) 55 Wall Ball Shots (20/14 lbs) 55 calorie Row 55 Handstand Push-Ups
Coaching Tips
Strategy
- 1Break deadlifts into manageable sets (e.g., 10-15 reps) to avoid fatigue.
- 2Transition quickly from deadlifts to wall balls to maintain heart rate and momentum.
- 3Use a consistent and rhythmic throw for wall balls to conserve energy.
- 4Pace the rowing; it's easy to burn out early if you go too hard.
- 5For handstand push-ups, use a controlled descent and a powerful kick to maximize efficiency.
Safety Considerations
Technical Focus
Monitor back position during deadlifts to avoid rounding.
Recommended Warm-Up
General Warm-Up:
- 300-500 Row - 2-3 min(Row at a steady pace.)
Mobility Work:
- Shoulder Stretch - 1 min per side(Focus on shoulders, chest, and hamstrings.)
- Hip Opener - 1 min(Dynamic hip stretch.)
Activation Sets:
2 rounds- 10 Deadlift (Light)(Use around 50-60% of WOD weight for warm-up.)
- 10 Wall Ball Shots (Light)(Practice proper technique.)
- 5 Handstand Push-Up (Pike Push-Up)(Control descent and focus on shoulder engagement.)
Scaling Options
Intermediate
Reduce weight and modify movements as described.
- 1
deadlift
Weight: 180/125 lbs (82/57 kg)
- 2
wall ball shot
Weight: 15/10 lbs (7/4 kg)
- 3
row
Reduce calories to 40.
- 4
handstand push up
Use pike push-ups instead.
Scaled
Further weight reduction and modified movements for accessibility.
- 1
deadlift
Weight: 135/95 lbs (61/43 kg)
- 2
wall ball shot
Weight: 10/8 lbs (4/3 kg)
- 3
row
Reduce calories to 30.
- 4
handstand push up
Use ring rows or push-ups instead.