AMRAPMetconGymnastics09:00
Primal Bar Muscle-Up & Double-Under & L-Sit Hold Afterburn
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
09:00
AMRAP in 9 Minutes:
48Double-Under
12 secL-Sit Hold
Feet above 3, 45lb plates
6Bar Muscle-Up
Original WOD
AMRAP in 9 Minutes: 48 Double-Unders 12 Second L-Sit Hold (Parallettes) 6 Bar Muscle-Ups
Coaching Tips
Strategy
- 1Pace yourself during the Double-Unders to maintain a steady rhythm; avoid going out too fast.
- 2Consider breaking up the Bar Muscle-Ups into smaller sets if you start feeling fatigued, but aim for unbroken on the L-Sit Hold.
- 3Focus on core engagement during the L-Sit Hold to maintain form and avoid lower back strain.
- 4Utilize micro-rests between movements, especially transitioning from the Double-Unders to the L-Sit Hold and Bar Muscle-Ups.
- 5Stay focused on a controlled descent during the Bar Muscle-Ups to enhance form and reduce fatigue.
Safety Considerations
Technical Focus
Maintain proper shoulder engagement during Bar Muscle-Ups to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 1 min Jump Rope - 1 min(Easy pace.)
Mobility:
- 5 per side Shoulder Stretch (Across Body) - 30 sec
- 5 per side Wrist Flexor Stretch - 30 sec
- 5 per side Hip Flexor Stretch - 30 sec
Activation:
2 rounds- 30 Single-Under(Becoming familiar with rope.)
- 10 sec L-Sit Hold (Tuck Position) - 10 sec(Use parallettes.)
- 5 Bar Dip(Engaging shoulders and arms.)
Scaling Options
Intermediate
Reduce the volume slightly and modify movements for better accessibility; aim for manageable targets.
- 1
double under
Single-Under
- 2
l sit hold
L-Sit Hold (Knees Bent)
- 3
bar muscle up
Bar Pull-Ups + Dips
Scaled
Reduce repetitions and modify movements for all participants; ensure everyone can complete the workout safely.
- 1
double under
Single-Under
- 2
l sit hold
Hollow Body Hold (on Floor)
- 3
bar muscle up
Banded Pull-Ups