Open 18.3
The Open
Workout description
2 Rounds for Time: - 100 Double-Unders - 20 Overhead Squats (115/80 lbs) - 100 Double-Unders - 12 Ring Muscle-Ups - 100 Double-Unders - 20 Dumbbell Snatches (50/35 lbs) - 100 Double-Unders - 12 Bar Muscle-Ups Time cap: 14 minutes
Warmup:
10
min
Equipment:
Barbell, Dumbbell, High Rings, Jump Rope, Pull-Up Bar
Air Bike
Cooldown:
5
min
Modality:
Gymnastics, Weightlifting
Coaching notes
In this 2 Rounds for Time workout, start with 100 Double-Unders, aiming for a steady rhythm to maximize efficiency. Follow with 20 Overhead Squats, focusing on keeping your core tight and maintaining good form throughout. After another set of 100 Double-Unders, tackle 12 Ring Muscle-Ups, emphasizing control and smooth transitions. Continue with another 100 Double-Unders, then move on to 20 Dumbbell Snatches, ensuring explosive movement and proper technique. Finish the round with 100 Double-Unders and 12 Bar Muscle-Ups, maintaining focus and power in your movements.
Open 18.3
The Open
Workout description
2 Rounds for Time: - 100 Double-Unders - 20 Overhead Squats (115/80 lbs) - 100 Double-Unders - 12 Ring Muscle-Ups - 100 Double-Unders - 20 Dumbbell Snatches (50/35 lbs) - 100 Double-Unders - 12 Bar Muscle-Ups Time cap: 14 minutes
Warmup:
10
min
Equipment:
Barbell, Dumbbell, High Rings, Jump Rope, Pull-Up Bar
Cooldown:
5
min
Modality:
Gymnastics, Weightlifting
Coaching notes
In this 2 Rounds for Time workout, start with 100 Double-Unders, aiming for a steady rhythm to maximize efficiency. Follow with 20 Overhead Squats, focusing on keeping your core tight and maintaining good form throughout. After another set of 100 Double-Unders, tackle 12 Ring Muscle-Ups, emphasizing control and smooth transitions. Continue with another 100 Double-Unders, then move on to 20 Dumbbell Snatches, ensuring explosive movement and proper technique. Finish the round with 100 Double-Unders and 12 Bar Muscle-Ups, maintaining focus and power in your movements.