AMRAPMetconBenchmark15:00
Open 19.1
Weightlifting
Monostructural
Solo
Workout Details
AMRAP
15:00
AMRAP 15 Minutes:
19Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
Target: 10 ft/9 ft
19 calRow
Original WOD
AMRAP 15 Minutes: 19 Wall Ball Shots (20/14 lb, 10/9 ft) 19 calorie Row
Coaching Tips
Strategy
- 1Maintain a steady pace on the row to avoid fatigue early in the WOD.
- 2Break the wall ball shots into smaller sets if needed (e.g., 10-9 or 5-5-5-4) to maintain form.
- 3Focus on breathing during the transitions to keep your heart rate manageable.
- 4Use the legs and core to drive the wall ball, not just the arms to reduce the risk of injury.
- 5Transition quickly from the wall balls to the rower to maximize time spent moving.
Safety Considerations
Technical Focus
Ensure proper squat depth and wall ball throw height to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min at easy pace Rowing - 2 min(Focus on technique and breathing.)
Mobility Stretches:
- 10 per leg Leg Swings (front to back) - 1 min(Focus on hip mobility.)
- 10 Shoulder Dislocates with PVC Pipe - 1 min(Warm up shoulders for wall balls.)
- 30 sec per side Hip Flexor Stretch - 1 min(Loosen hips for squats.)
Activation Set:
2 rounds- 10 Wall Ball Shots (light/empty ball)(Focus on form and hip drive.)
- 10 calories Calorie Row (easy pace)(Practice technique and getting comfortable on the rower.)
Scaling Options
Intermediate
Reduce wall ball weight by ~20% and calorie target by 20% for row.
- 1
wall ball shot
Intermediate Weight for Wall Ball
Weight: 16/11 lbs (7.3/5 kg)
- 2
row
Reduced calories to 15
Scaled
Reduce wall ball weight by ~40% and calorie target by 40% for row.
- 1
wall ball shot
Scaled Weight for Wall Ball
Weight: 12/8 lbs (5.4/3.6 kg)
- 2
row
Reduced calories to 11