AMRAPMetconBenchmark23:00
Milley
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
23:00
AMRAP in 23 minutes:
Buy-In: 2,000m Row
2 kmRow
↳ 1.3 miles
11 Wall Ball Shots (30/20 lbs)
30 Double-Unders
10 Burpees
Coaching Tips
Strategy
- 1Start the row at a strong but sustainable pace; avoid going too hard too early.
- 2For the wall balls, aim to keep a smooth rhythm and break these into sets if necessary (e.g., 6-5).
- 3Keep double-unders quick; practice singles if you struggle with the double-under technique.
- 4Transition smoothly between exercises to minimize downtime.
- 5Focus on consistent breathing during burpees to maintain stamina throughout the workout.
Safety Considerations
Technical Focus
Maintain proper form during explosive movements to avoid injury and ensure efficiency.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Row - 5 min(Light row to elevate heart rate.)
Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates(Use a band or PVC.)
- 5 Wall Ball Squats(Focus on depth and form.)
Activation:
2 rounds- 30 Jumping Jacks(Keep an even tempo.)
- 10 Wall Ball Shots (Light)(Use lighter weight to activate shoulders.)
- 5 Burpees (Slow)(Focus on form and stepping back.)
Scaling Options
Intermediate
Reduce the wall ball weight and modify the double-unders.
- 1
wall ball shot
Reduce wall ball weight for intermediate lifters.
Weight: 24/14 lbs (10.9/6.4 kg)
- 2
double under
Double-Under can be replaced with Single-Under.
- 3
burpee
None
Scaled
Focus on making movements accessible, including wall ball weight and row distance.
- 1
wall ball shot
Use lighter weight for wall balls.
Weight: 14/10 lbs (6.4/4.5 kg)
- 2
double under
Substitute Double-Unders with 2x the number of Single-Under.
- 3
burpee
Step back instead of jumping.