AMRAPMetconBenchmark13:00
Open 17.4
Monostructural
Weightlifting
Gymnastics
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)
Target height: 10/9 ft
55 calRow
55Handstand Push-Up
Original WOD
AMRAP in 13 minutes: 55 Deadlifts (225/155 lbs) 55 Wall Ball Shots (20/14 lbs, 10/9 ft) 55 calorie Row 55 Handstand Push-Ups
Coaching Tips
Strategy
- 1Break the Deadlifts into smaller sets if form starts to break or grip fatigue sets in. Aim for unbroken sets when possible.
- 2Transition quickly between movements to maximize your AMRAP potential; plan your station setup to minimize downtime.
- 3For Wall Balls, ensure that you are catching the ball in a strong front rack position and follow through with a full extension to the target.
- 4If you struggle with Handstand Push-Ups, consider kipping or a wall-supported option to maintain intensity.
- 5Pace yourself on the row to ensure you have enough energy for the final movements, especially the Handstand Push-Ups.
Safety Considerations
Technical Focus
Ensure proper lifting mechanics on deadlifts to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- Row - 2-3 min at an easy pace(Focus on breathing and posture.)
Mobility Work:
- Hip Flexor Stretch - 1 min per side(Focus on opening the hips for Deadlifts.)
- 10-15 reps Shoulder Dislocates(Use a band or PVC pipe to increase shoulder mobility.)
- Wrist Stretch - 30-60 seconds(Prepare wrists for Wall Balls and Handstand Push-Ups.)
Quick Activation:
2 rounds- 5-10 Deadlift(Use a light weight to practice form.)
- 10-15 Wall Ball Shot(Focus on full range of motion.)
- 5-10 Handstand Push-Up(Practice kicking up to the wall to find balance.)
Scaling Options
Intermediate
Reduce weights to approximately 80% and include modified movements.
- 1
deadlift
Weight: 180/125 lbs (82/57 kg)
- 2
wall ball shot
Weight: 16/10 lbs (7/4 kg)
- 3
row
Row for 40 calories
- 4
handstand push up
Kipping Handstand Push-Ups
Scaled
Reduce weights to approximately 60% and modify movements for accessibility.
- 1
deadlift
Weight: 135/95 lbs (61/43 kg)
- 2
wall ball shot
Weight: 10/6 lbs (5/3 kg)
- 3
row
Row for 30 calories
- 4
handstand push up
Pike Push-Ups or Box Handstand Push-Ups