AMRAPMetconBenchmark13:00
Open 17.4
Weightlifting
Gymnastics
Monostructural
Solo
Workout Details
AMRAP
13:00
AMRAP in 13 Minutes:
55Deadlift
↳ 225/155 lbs (102/70 kg)
55Wall Ball Shots
↳ 20/14 lbs (9/6 kg)
10/9 ft target
55 calRow
55Handstand Push-Up
Coaching Tips
Strategy
- 1Break the deadlifts into manageable sets to avoid grip fatigue.
- 2Try to keep wall ball shots unbroken if possible; focus on breathing during the ascent.
- 3Be mindful of your rowing pace; find a rhythm that keeps you moving but doesn't spike your heart rate too high.
- 4For handstand push-ups, consider kipping if strict ones become too taxing; maintain core tension throughout.
- 5Transition quickly between movements to maximize working time.
Safety Considerations
Technical Focus
Maintain a neutral spine during deadlifts to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 500m Row
Mobility:
- 5 per side Hamstring Stretch
- 10 reps Shoulder Dislocates
- 5 per side Pectoral Stretch
Activation:
2 rounds- 5-10 reps Deadlift (light weight)(Focus on form.)
- 5-10 reps Wall Ball Shots (light weight)
- 30 seconds Handstand Holds(Focus on kick-up.)
Scaling Options
Intermediate
Reduce weights and reps for deadlifts and wall balls. Adjust handstand push-up scale as necessary.
- 1
deadlift
Weight: 185/125 lbs (84/57 kg)
- 2
wall ball shots
Weight: 14/10 lbs (6/4.5 kg)
- 3
row
Reduce calorie goal to 40.
- 4
handstand push up
Do pike push-ups or elevated push-ups instead.
Scaled
Significantly reduce weights and modify movements where required.
- 1
deadlift
Weight: 135/95 lbs (61/43 kg)
- 2
wall ball shots
Weight: 10/6 lbs (4.5/2.7 kg)
- 3
row
Reduce calorie goal to 30.
- 4
handstand push up
Perform knee push-ups or wall walks.