AMRAPMetconBenchmark14:00
Open 23.1
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
14:00
AMRAP in 14 Minutes:
60 calRow
50Toes-to-Bar
40Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
30Clean
↳ 135/95 lbs (61/43 kg)
20Muscle-Up
Original WOD
AMRAP in 14 Minutes: 60 calorie Row 50 Toes-to-Bars 40 Wall Ball Shots (20/14 lbs) 30 Cleans (135/95 lbs) 20 Muscle-Ups
Coaching Tips
Strategy
- 1Pace yourself on the Row to avoid fatigue before moving to the bodyweight movements.
- 2Consider breaking the Toes-to-Bars into sets of 10 to maintain form and reduce grip fatigue.
- 3Keep Wall Ball shots unbroken if possible; ensure a smooth transition from the squat to the throw.
- 4For Cleans, focus on form over speed; make sure the bar stays close to your body.
- 5Use shorter sets for Muscle-Ups to prevent burnout, especially if you're feeling fatigued.
Safety Considerations
Technical Focus
Ensure proper technique on Muscle-Ups to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Rower - 2 min easy
Mobility Work:
- Hip Flexor Stretch - 30 sec each side
- 10-15 Shoulder Dislocates(Use a band or a PVC pipe.)
- 20 Wrist Stretch(Hold each stretch for a few seconds.)
Activation and Skill Prep:
2 rounds- 5 Empty Bar Clean(Focus on form.)
- 5 Strict Pull-Up(If needed, use a band for assistance.)
- 5 Wall Ball Toss(Catch the ball in a squat position.)
Scaling Options
Intermediate
Reduce weights and volume.
- 1
row
- 2
toes to bar
Knees-to-Elbows or Hanging Leg Raises
- 3
wall ball shot
Weight: 16/10 lbs (7.3/4.5 kg)
- 4
clean
Weight: 105/70 lbs (47.6/31.8 kg)
- 5
muscle up
Pull-ups + Dips
Scaled
Significantly reduce weights and use easier variations.
- 1
row
- 2
toes to bar
Knees-to-Elbows or Hanging Leg Raises
- 3
wall ball shot
Weight: 10/6 lbs (4.5/2.7 kg)
- 4
clean
Weight: 65/45 lbs (29.5/20.4 kg)
- 5
muscle up
Banded Pull-ups + Dips