AMRAPMetconBenchmark14:00
Open 23.1
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
14:00
AMRAP in 14 minutes:
60 calRow
50Toes-to-Bar
40Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
30Clean
↳ 135/95 lbs (61/43 kg)
20Muscle-Up
Coaching Tips
Strategy
- 1Start with a strong pace on the row but manage your energy for the muscle-ups later.
- 2Aim to keep toes-to-bar unbroken; consider breaking them into smaller sets if needed.
- 3For wall balls, aim for consistent, smooth throws and catch; rest as needed, but maintain a rhythm.
- 4Plan your transitions between movements to minimize downtime.
- 5For muscle-ups, focus on smooth transitions; don't rush the pulls.
Safety Considerations
Technical Focus
Ensure proper technique on cleans and muscle-ups to avoid shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- 5 minutes easy Row - 5:00(At a moderate pace to warm up.)
Mobility:
- 10 reps Shoulder Dislocates(Using a PVC pipe or band.)
- 10 per side Hip Openers(To prepare for wall balls and cleans.)
- 5 per side Thoracic Rotation Stretch(Aid in shoulder mobility.)
Activation:
2 rounds- 10 reps Wall Ball Shot(Light wall balls to get the movement activated.)
- 5 reps Cleans(Use an empty bar or light weights.)
- 5 reps Pull-Up(Practice kipping for muscle-ups.)
Scaling Options
Intermediate
Reduce weights and/or reps appropriately.
- 1
row
- 2
toes to bar
Knees to Chest
- 3
wall ball shot
Weight: 15/10 lbs (6.8/4.5 kg)
- 4
clean
Weight: 110/70 lbs (50/31.8 kg)
- 5
muscle up
Pull-Ups + Dips
Scaled
More significant weight reduction and easier movements.
- 1
row
- 2
toes to bar
Knee Raises
- 3
wall ball shot
Weight: 10/8 lbs (4.5/3.6 kg)
- 4
clean
Weight: 75/50 lbs (34/22.7 kg)
- 5
muscle up
Banded Pull-Ups