AMRAPMetconBenchmark23:00
Milley
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
23:00
AMRAP in 23 minutes:
Buy-In: 2,000m Row
Then AMRAP of:
11Wall Ball Shot
↳ 30/20 lbs (14/9 kg)
30Double-Under
10Burpee
Coaching Tips
Strategy
- 1Pace the Row to avoid burning out too early. Aim for a consistent stroke rate.
- 2Break up Wall Ball Shots if necessary (e.g., sets of 5) to maintain form and prevent shoulder fatigue.
- 3For Double-Unders, focus on rhythm and breathing; consider switching to Single-Unders if needed.
- 4For Burpees, maintain steady form and avoid rushing to reduce fatigue during the AMRAP.
- 5Utilize micro-rests during transitions between movements to maximize efficiency.
Safety Considerations
Technical Focus
Ensure proper mechanics on the Wall Ball Shots to avoid back strain.
Recommended Warm-Up
General Warm-Up: 2-3 min Row
- 2-3 min easy Row - 2-3 min(Focus on smooth strokes.)
Mobility: 2-3 min
- 5-10 Wall Ball Stretch - 30 sec(Target shoulders and hips.)
- 5-10 Hip Flexor Stretch - 30 sec each side(Open up hip flexors before squatting.)
- 5-10 Calf Stretch - 30 sec each side(Loosen calves for jumping.)
Activation: 3-4 min
3 rounds- 5 Wall Ball Shot (light)(Use a lighter ball if necessary.)
- 5-10 Burpees (step-back)(Focus on full range and technique.)
- 10-15 Single-Unders(Ensure skipping rhythm is established.)
Scaling Options
Intermediate
Reduce weight for Wall Balls and focus on form.
- 1
wall ball shots
Use a reduced weight for Wall Ball Shots.
Weight: 24/16 lbs (10.886/7.257 kg)
- 2
double unders
Perform Single-Unders instead if Double-Unders are not manageable.
- 3
burpees
Standard Burpees with modified step-backs.
Scaled
Significantly reduce weight and modify movements to increase participation.
- 1
wall ball shots
Lower the weight for Wall Ball Shots.
Weight: 15/10 lbs (6.804/4.536 kg)
- 2
double unders
Use a Jump Rope with Single-Unders.
- 3
burpees
Perform Step-Back Burpees for a less intense option.