AMRAP 15
wall ball weights:
This is a simple monostructural-plus-light-medicine-ball workout with no high-skill gymnastics or heavy loading, making it solidly beginner-level despite the moderate 15-minute volume.
How we determine the levelA 15-minute AMRAP with repeating moderate-volume wall balls and rowing is designed for sustainable output rather than an all-out effort. Both movements are light-to-moderate and cyclical, so the workout rewards steady pacing and heart-rate control more than sprinting.
15–25 minutes8-minute AMRAP of toes-to-bars, double-unders, and squat cleans, adding 4 minutes for each round completed, up to 20 minutes.
Complete as fast as possible: 200-ft dumbbell overhead lunges, 50 box step-ups, 50 strict handstand push-ups, and a 200-ft handstand walk.
For time: 3 rounds of snatches and bar-facing burpees, rest 3 minutes, then 3 rounds of bar muscle-ups and bar-facing burpees.
