AMRAPMetconBenchmark14:00
Open 14.4
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
14:00
AMRAP in 14 minutes:
60 calRow
50Toes-to-Bars
40Wall Ball Shots
↳ 20/14 lbs (9/6 kg)
10/9 ft target
30Cleans
↳ 135/0 lbs (61/0 kg)
20Muscle-Ups
Coaching Tips
Strategy
- 1Pace yourself on the Row to save energy for the higher-rep movements.
- 2Break up Toes-to-Bars into manageable sets (e.g., 10-10-10-10) to maintain form.
- 3For Wall Ball Shots, focus on explosive hip extension to keep the ball moving efficiently.
- 4Keep Cleans unbroken if possible; use a steady grip on the bar to manage fatigue.
- 5For Muscle-Ups, consider scaling if needed to avoid form breakdown.
Safety Considerations
Technical Focus
Ensure proper form on Muscle-Ups to prevent shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rowing - 2 min(Focus on steady pace.)
Mobility:
- 10-15 Shoulder Dislocates
- 10-15 seconds each side Hip Flexor Stretch
- 10-15 seconds each side Pigeon Stretch
Activation:
2 rounds- 5 Cleans (Light)(Use ~50% of WOD weight.)
- 5 Toes-to-Bars (Knee Raises as an option)(Focus on control.)
- 10 Wall Ball Shots (Light, no weight if needed)(Aim for cadence.)
Scaling Options
Intermediate
Reduce movements and weight slightly to prevent fatigue.
- 1
cleans
Reduce weight for Cleans.
Weight: 105/ lbs (47.6/ kg)
- 2
muscle ups
Perform Pull-Ups + Dips instead.
- 3
wall ball shots
Use lighter Wall Ball.
Weight: 14/10 lbs (6.4/4.5 kg)
Scaled
Simplify movements and further reduce weight for accessibility.
- 1
cleans
Use significantly lighter weight.
Weight: 85/65 lbs (38.6/29.5 kg)
- 2
muscle ups
Perform Ring Rows + Jump Dips.
- 3
wall ball shots
Use very light weight for Wall Ball.
Weight: 10/6 lbs (4.5/2.7 kg)