AMRAPMetconBenchmark15:00
Open 19.1
19
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
15:00
AMRAP 15 Minutes:
19Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
Target: 10/9 ft
19 calRow
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the 15 minutes to avoid burnout early on.
- 2Aim to complete the Wall Ball Shots unbroken or with minimal sets (e.g., 10-9) to save time.
- 3Keep a consistent rowing pace; avoid sprinting at the start as it can lead to fatigue later.
- 4Use the Wall Ball as a chance to catch your breath before the rowing section.
- 5Focus on form, especially on the Wall Ball Shots, to reduce the risk of injury.
Safety Considerations
Technical Focus
Ensure proper squat depth on Wall Ball Shots to avoid knee strain.
Recommended Warm-Up
General Warm-Up:
- 500m Row - 2 min easy(Gentle pace to warm up your legs and back.)
Mobility Work:
- 5 per side Squat Stretch - 2 min(Focus on opening up the hips.)
- 5-10 Shoulder Dislocates - 1 min(Use a resistance band or PVC pipe.)
Activation:
3 rounds- 10 Wall Ball Shots (light) - 1 min(Use an empty wall ball or increase the reps at a lighter weight.)
- 10 cals Row (light) - 2 min(Row at a moderate pace to activate the full body.)
Scaling Options
Intermediate
Reduce weights and/or reps to accommodate fitness levels.
- 1
wall ball shots
Use lighter medicine ball.
Weight: 16/10 lbs (7.2/4.5 kg)
- 2
rows
Reduce calories to 15.
Scaled
Significantly reduce weights, reps, or substitute movements.
- 1
wall ball shots
Use a lighter medicine ball OR perform Bodyweight Squats.
- 2
rows
Reduce calories to 10.