AMRAPMetconBenchmark15:00
Open 22.1
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
AMRAP
15:00
AMRAP in 15 Minutes:
3Wall Walk
12Dumbbell Snatch
↳ 50/35 lbs (23/16 kg)
15Box Jump Over
Original WOD
AMRAP in 15 Minutes: 3 Wall Walks 12 Dumbbell Snatches (50/35 lbs) 15 Box Jump Overs
Coaching Tips
Strategy
- 1Pace yourself in the Wall Walks; maintain a steady tempo without sacrificing form.
- 2Break the Dumbbell Snatches into manageable sets if 12 reps feel too heavy—consider 6+6.
- 3Keep your feet together during Box Jump Overs to facilitate smoother transitions.
- 4Utilize hip extension effectively in the Dumbbell Snatch for better efficiency.
- 5Plan for rest before transitioning into the next movement to maintain performance.
Safety Considerations
Technical Focus
Ensure a stable and controlled movement during the Wall Walk to avoid shoulder strain.
Recommended Warm-Up
- Light Jog or Ergometer - 2 min easy
- 10 each side Shoulder Stretch
- 10 each side Hip Flexor Stretch
- 10 each side Ankle Mobility Stretch
2 Rounds of:
2 rounds- 2 Wall Walk(Focus on controlled descent.)
- 6 Dumbbell Snatch with Light Weight(Use a light weight to practice form.)
- 5 each leg Box Step Overs(Emphasize a soft landing.)
Scaling Options
Intermediate
Reduce weights by ~20%
- 1
dumbbell snatch
Weight: 40/28 lbs (18/13 kg)
Scaled
Reduce weights by ~40%, Ring Rows instead of Wall Walks
- 1
dumbbell snatch
Weight: 30/20 lbs (14/9 kg)
- 2
wall walk
Ring Rows