Open 13.3
The Open
Workout description
12 Minute Circuit: - 150 Wall Balls (20/14 lbs) - 90 Double-Unders - 30 Muscle-Ups
Warmup:
10
min
Equipment:
High Rings, Jump Rope, Medicine Ball
Cooldown:
5
min
Modality:
Gymnastics, Weightlifting
Coaching notes
In this 12-minute circuit, start with 150 Wall Balls, focusing on a consistent rhythm and explosive throws to keep your heart rate high. Move into 90 Double-Unders, aiming for smooth, quick jumps to maintain efficiency. Finally, tackle 30 Muscle-Ups, emphasizing control and technique to transition smoothly from the pull-up to the dip.