AMRAPAdvancedDaily~12 min
Weighted Muscle-Up & Medicine-Ball Clean
Partner
Complete as many rounds as possible in 12 minutes of:
1-2-3-4-5weighted muscle-up (holding 20/14-lb ball)1-2-3-4-5medicine-ball clean (20/14 lb)
Add 1 rep each round
Pattern: 1 muscle-up + 5 cleans, 2 muscle-ups + 10 cleans, 3 muscle-ups + 15 cleans, etc.
Equipment
RingsWall Ball
Workout Details
- Stimulus
- High-skill ascending ladder couplet. Tests muscle endurance under fatigue as volume compounds. Early rounds are fast (sub-1 minute), later rounds dramatically slow. Expect 4-6 rounds for advanced athletes.
- Score Type
- Rounds Reps
- Rep Scheme
- Ascending