AMRAP 12 mins: 150 Wall-Ball Shots (20/14 lb), 90 Double-Unders, 30 Muscle-Ups.
Primary movement: WB/DU/MU
Open 12.4 put Karen inside a chipper: 150 wall balls as the opening act, 90 double-unders as the breather that isn't, and 30 ring muscle-ups as the prize room most athletes never entered. Repeated as 13.3, it created one of the Open's defining experiences - reaching the rings with three minutes left, shoulders wrecked from 150 throws, discovering what your muscle-up really looks like under maximum fatigue.
| Level (Reps) | Men | Women |
|---|---|---|
| beginner | 150 (wall balls) | 140 |
| intermediate | 240 (through DUs) | 240 |
| advanced | 255 (into MUs) | 250 |
| elite | 270+ (finish) | 268+ |
Total reps in 12 minutes (full workout = 270).
Wall balls in premeditated sets (15-20 with 3-breath breaks) targeting 6:30-7:30 for the 150 - the muscle-up minutes you're buying are worth more than a fast Karen. Double-unders calm and unbroken-ish: this is active recovery for the shoulders if you let it be. At the rings: singles with disciplined rest, and know your fatigue muscle-up honestly - a no-rep spiral at minute 10 is the classic heartbreak.
Scaled: 150 wall balls (14/10), 90 single-unders, 30 chest-to-bar pull-ups. Beginner: 75 wall balls, 60 singles, 15 pull-ups.
Log every result, see your progress over time, and know exactly where you stand.