Workout Description
AMRAP in 14 minutes:
7 Muscle-Ups
50 Wall Ball Shots (20/14 lb)
100 Double-Unders
Why This Workout Is Hard
A 14-minute AMRAP combining muscle-ups, wall balls, and double-unders. Tests gymnastics skill, endurance, and coordination over a longer duration.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Cycling muscle-ups (upper body pulling/pushing stamina, grip), wall balls (leg/shoulder stamina), and DUs (calf/coordination stamina) for 14 minutes is very demanding on broad GPP stamina.
- Endurance (7/10): AMRAP in 14 minutes of 7 muscle-ups, 50 wall ball shots (20/14lb), and 100 double-unders. This triplet tests high-skill gymnastics, conditioning, and coordination/skill over a moderate duration.
- Power (7/10): Muscle-ups and wall balls are explosive movements. DUs are plyometric. Maintaining power output through many rounds is key.
- Strength (6/10): Muscle-ups require significant relative upper body strength. Wall balls are a light-moderate load. DUs are skill-based.
- Speed (6/10): Efficient cycling of all three movements with consistent pacing and minimal rest is crucial for maximizing rounds. Proficiency in MUs and DUs is vital.
- Flexibility (5/10): Excellent shoulder/wrist mobility for muscle-ups. Full squat depth for wall balls. Wrist/shoulder for DUs.
Modality Profile
A triplet with two weightlifting movements (Wall Balls, Snatches) and one gymnastics movement (Toes-to-bar). Weightlifting dominant.
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