AMRAPMetconBenchmark13:00
Open 16.4
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
13:00
AMRAP in 13 Minutes:
55Deadlifts
↳ 225/155 lbs (102/70 kg)
55Wall Ball Shots
↳ 20/14 lbs (9/6 kg)
55 calRow
55Handstand Push-Ups
Coaching Tips
Strategy
- 1Pace yourself on the deadlifts; maintain a steady rhythm to avoid burnout early.
- 2Consider breaking up the Wall Ball Shots into sets of 10 or 15 for better endurance management.
- 3Stay strict on form during Handstand Push-Ups; focus on full extension and control on negatives to avoid shoulder strain.
- 4Use the rower efficiently; aim for consistent pace rather than all-out efforts to save energy for the deadlifts and wall balls.
- 5Transition quickly between movements to maintain intensity and keep the heart rate elevated.
Safety Considerations
Technical Focus
Monitor for back rounding during deadlifts.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row(Moderate pace to warm up.)
Mobility Work:
- Hip Flexor Stretch - 30 sec each side
- 10 Shoulder Dislocates with Band
- Ankle/Calf Stretch - 30 sec each side
Activation Drills:
2 rounds- 8 Deadlifts (Light Weight)(Use ~50% of workout weight.)
- 10-15 Wall Ball Shots (Light)(Focus on form.)
- 15 sec Handstand Holds Against Wall(Focus on body tension.)
Scaling Options
Intermediate
Reduce loads and modify movements for more manageable effort.
- 1
deadlifts
Reduce weight by 20%.
Weight: 180/125 lbs (82/57 kg)
- 2
wall ball shots
Reduce weight by 20%.
Weight: 16/10 lbs (7/4 kg)
- 3
handstand push ups
Pike Push-Ups.
Scaled
Further reduce weights and adjust complexity of movements.
- 1
deadlifts
Reduce weight by 40%.
Weight: 135/95 lbs (61/43 kg)
- 2
wall ball shots
Reduce weight by 40%.
Weight: 10/6 lbs (4/3 kg)
- 3
handstand push ups
Use DB Press instead.