Workout Description
AMRAP in 14 minutes
7 Muscle-Ups
50 Wall Ball Shots (20/14 lb)
100 Double-Unders
Why This Workout Is Very Hard
A 14-minute triplet featuring muscle-ups, high-volume wall balls, and double-unders. Tests high-skill gymnastics, endurance, and coordination.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): A 14-minute AMRAP of 7 muscle-ups, 50 wall ball shots (20/14 lb), and 100 double-unders. This triplet tests high-skill gymnastics, high-volume conditioning, and coordination, demanding significant cardiovascular endurance to sustain effort.
- Stamina (8/10): Cycling muscle-ups (upper body pulling/pushing stamina), 50 wall balls (leg/shoulder stamina), and 100 double-unders (calf/coordination stamina) for 14 minutes is very demanding. Grip for MUs can also be a factor.
- Power (7/10): Muscle-ups and wall balls (squat and throw) are explosive movements. Double-unders have a plyometric component. Maintaining power across these varied elements is key.
- Strength (6/10): Muscle-ups require significant relative upper body strength. Wall balls, while light, contribute to strength demand through sheer volume.
- Speed (6/10): Efficient cycling of all three movements with quick transitions is crucial for maximizing rounds. Managing fatigue on muscle-ups is often a bottleneck.
- Flexibility (5/10): Excellent shoulder/wrist mobility for muscle-ups. Full squat depth for wall balls. Wrist/shoulder mobility for DUs.
Modality Profile
A triplet of one gymnastics movement (Muscle-up), one monostructural movement (Row), and one weightlifting movement (Wall Ball). Profile: 33% G, 33% M, 34% W.
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