AMRAPMetconBenchmark12:00
Open 12.4
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
12:00
AMRAP in 12 Minutes:
150Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
90Double-Under
30Muscle-Up
Coaching Tips
Strategy
- 1Pace yourself through the wall balls to prevent early fatigue; consider breaking them into smaller sets if necessary.
- 2Maintain a steady rhythm on double-unders; focus on timing rather than speed to avoid tripping up.
- 3For muscle-ups, focus on proper kipping technique to conserve energy for the remaining movements.
- 4Keep transitions smooth between movements to maximize your time in the AMRAP.
- 5Monitor your grip on the pull-up bar during muscle-ups to avoid early fatigue, and consider chalk if needed.
Safety Considerations
Technical Focus
Ensure proper landing mechanics on wall balls to prevent knee strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jump Rope - 2 min easy(A comfortable pace to elevate heart rate.)
Mobility:
- 5-10 Standing Quad Stretch(Hold each side to open the hip flexors.)
- 10-15 Shoulder Dislocates with PVC Pipe(Enhance shoulder mobility.)
- 5 each side Hip Openers(To loosen the hips for wall balls.)
Activation:
2 rounds- 10 Wall Ball Shots (light)(Light weight to practice form.)
- 5-8 Kipping Pull-Ups (or Jumping Pull-Ups)(Activate shoulders for muscle-ups.)
- 30 seconds Double-Unders (practice)(Focus on rhythm and bounce.)
Scaling Options
Intermediate
Reduce the weight for wall ball, and muscle-ups to suitable progression.
- 1
wall ball shots
Wall Ball Shots with lighter ball
Weight: 16/10 lbs (7.3/4.5 kg)
- 2
double unders
Double-Under practice or Single-Under
- 3
muscle ups
Band-assisted Muscle-Ups or 10 Pull-Ups + 10 Dips
Scaled
Reduce further the weight and modify movements.
- 1
wall ball shots
Wall Ball Shots with a lighter ball or just squat to target depth.
Weight: 10/6 lbs (4.5/2.7 kg)
- 2
double unders
Single-Under or no jump rope for practice.
- 3
muscle ups
Ring Rows + Jumping Dips or Push-Ups.