OtherMetconBenchmark15:00
Yllescas
Buy-In + AMRAP
Monostructural
Gymnastics
Weightlifting
Solo
Target Effort:
RPE 9/10
Workout Details
Other
15:00
Cash In
- 1Run1.6 km1.0 miles
Weight vest: 20 lbs (14 lbs for women)
- 1Push-Up12 reps
- 2Wall Ball10 reps
20/14 lbs (9/6 kg)
Height: 10 ft for men, 9 ft for women
- 3Sit-Up28 reps
Note: Weighted vest: 20 lbs (14 lbs for women)
Coaching Tips
Strategy
- 1Ensure all movements are completed efficiently to maximize total reps.
- 2Pace yourself during the buy-in run to maintain energy for the AMRAP.
- 3Focus on form during push-ups and sit-ups to prevent fatigue.
Safety Considerations
Standard safety precautions apply. Focus on maintaining proper form throughout the workout.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Push-Up
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce weight on Wall Ball to 14/10 lbs and decrease reps by 25%
- 1
wall ball
Weight reduction
Weight: 14/10 lbs (6/5 kg)
Scaled
Use a 10 lb ball and reduce reps by 50%
- 1
wall ball
Weight reduction
Weight: 10/8 lbs (5/4 kg)