AMRAPMetconBenchmark12:00
Open 13.3
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
12:00
AMRAP in 12 minutes:
150Wall Ball
↳ 20/14 lbs (9/6 kg)
90Double-Under
30Muscle-Up
Coaching Tips
Strategy
- 1Start with a steady pace on wall balls to avoid fatigue later in the workout.
- 2For double-unders, focus on keeping a consistent rhythm rather than going too fast.
- 3When transitioning to muscle-ups, break them into smaller sets if needed to avoid burnout.
- 4Micro-rest during wall ball and double-under transitions to maintain consistent performance throughout the 12 minutes.
- 5Remember to utilize your legs during muscle-ups to maintain efficiency.
Safety Considerations
Technical Focus
Watch for improper squat depth and wall ball throw mechanics.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Row or Bike - 5 min(Choose an ergometer option to match the WOD movements.)
Mobility:
- 10 each side Hip Flexor Stretch - 30 sec(Focus on opening up hips.)
- 10 Shoulder Dislocates with Band - 30 sec(Use a resistance band for mobility.)
- 10 each direction Wrist Rolls - 30 sec(Warm up wrists for muscle-ups.)
Activation:
2 rounds- 10 Wall Balls(Use a lighter weight if necessary.)
- 30 Single-Unders(Perform singles for warm-up before double-unders.)
- 5-10 Pull-Ups(Focus on controlled motion to engage muscles effectively.)
Scaling Options
Intermediate
Reduce weight and modify movements for volume.
- 1
wall balls
Use lighter wall ball weight.
Weight: 16/10 lbs (7.3/4.5 kg)
- 2
double unders
Perform double the quantity of single-unders.
- 3
muscle ups
Perform ring rows and pull-ups instead.
Scaled
Simplify movements significantly and reduce volume.
- 1
wall balls
Use a very light wall ball or perform wall ball shots.
Weight: 12/6 lbs (5.4/2.7 kg)
- 2
double unders
Perform 90 single-unders.
- 3
muscle ups
Perform banded pull-ups or assistive variants.