Open 22.3
The Open
Workout description
For Time: - 21 Pull-Ups - 42 Double-Unders - 21 Thrusters (95/65 lbs) - 18 Chest to Bar Pull-Ups - 36 Double-Unders - 18 Thrusters (115/75 lbs) - 15 Bar Muscle-Ups - 30 Double-Unders - 15 Thrusters (135/85 lbs) Time Cap: 12 Minutes
Warmup:
10
min
Equipment:
Barbell, Jump Rope, Pull-Up Bar
Air Bike
Cooldown:
5
min
Modality:
Gymnastics, Weightlifting
Coaching notes
In this For Time workout, begin with 21 Pull-Ups, focusing on strict form to maximize your back engagement. As you move to the Double-Unders, find a rhythm that allows for smooth, efficient jumps. For the Thrusters, prioritize technique as the weight increases, ensuring your legs drive the bar overhead. Keep your transitions quick between movements to maintain momentum throughout the challenge.
Open 22.3
The Open
Workout description
For Time: - 21 Pull-Ups - 42 Double-Unders - 21 Thrusters (95/65 lbs) - 18 Chest to Bar Pull-Ups - 36 Double-Unders - 18 Thrusters (115/75 lbs) - 15 Bar Muscle-Ups - 30 Double-Unders - 15 Thrusters (135/85 lbs) Time Cap: 12 Minutes
Warmup:
10
min
Equipment:
Barbell, Jump Rope, Pull-Up Bar
Cooldown:
5
min
Modality:
Gymnastics, Weightlifting
Coaching notes
In this For Time workout, begin with 21 Pull-Ups, focusing on strict form to maximize your back engagement. As you move to the Double-Unders, find a rhythm that allows for smooth, efficient jumps. For the Thrusters, prioritize technique as the weight increases, ensuring your legs drive the bar overhead. Keep your transitions quick between movements to maintain momentum throughout the challenge.