AMRAPMetconBenchmark14:00
Open 15.3
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
AMRAP
14:00
AMRAP in 14 Minutes:
7Muscle-Ups
50Wall Ball Shots
↳ 20/14 lbs (9/6 kg)
100Double-Unders
Coaching Tips
Strategy
- 1Pace yourself on the muscle-ups, as they can be a bottleneck; break them into smaller sets if needed.
- 2Keep the wall ball shots unbroken if you can; focus on a steady breath and rhythm.
- 3For double-unders, practice the timing and speed of your jumps to avoid fatigue; consider 50 single-unders if you struggle with double-unders.
Safety Considerations
Technical Focus
Ensure full range of motion on muscle-ups to prevent shoulder injury.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Row or Bike (ergometer) - 2 min easy
Mobility Work:
- 5 Shoulder Stretch - 30 sec each side
- 5 Hip Flexor Stretch - 30 sec each side
- 5 Ankle Mobility Drill - 30 sec each side
Activation Mini-WOD:
2 rounds- 5-10 Muscle-Up Transitions (Use a band)
- 10-15 Wall Ball Shots (lightweight)
- 20 Single-Unders or Air Squats
Scaling Options
Intermediate
Reduce weights slightly and modify movements for skill improvement.
- 1
muscle ups
Ring Rows + Dips
- 2
wall ball shots
Use lighter wall ball weight.
Weight: 16/10 lbs (7.25/4.5 kg)
- 3
double unders
50 Single-Unders instead.
Scaled
Significantly reduce reps and weights while retaining movements.
- 1
muscle ups
Banded Pull-Ups + Dips
- 2
wall ball shots
Use a much lighter wall ball.
Weight: 10/6 lbs (4.5/2.7 kg)
- 3
double unders
40 Single-Unders instead.