Workout Description

Why This Workout Is Very Hard

A complex, high-skill workout involving double-unders, overhead squats, and both ring and bar muscle-ups. Tests skill proficiency, strength, and endurance.

Benchmark Times for Open 18.3

• Elite: <17:31
• Advanced: 17:31-15:26
• Intermediate: 15:26-13:31
• Beginner: >13:31

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Two rounds for time (14-min cap) of a complex chipper: 100 DUs, 20 OHS (115lb), 100 DUs, 12 Ring Muscle-Ups, 100 DUs, 20 DB Snatches (50lb), 100 DUs, 12 Bar Muscle-Ups. This tests endurance across high-volume skill, moderate lifting, and two types of high-skill gymnastics.
• Stamina (8/10): Massive volume of double-unders (800 total) tests calf/coordination stamina. OHS, DB Snatches, Ring MUs, and Bar MUs all demand significant specific muscular stamina (shoulders, core, legs for OHS/snatches; upper body pulling/pushing for MUs).
• Strength (7/10): Overhead squats at 115/80 lbs are a moderate load. DB Snatches at 50/35 lbs are moderate. Ring and Bar Muscle-Ups require high relative upper body strength.
• Flexibility (7/10): Excellent shoulder, thoracic, hip, and ankle mobility for OHS. Shoulder/wrist mobility for Ring and Bar Muscle-Ups. Mobility for DB Snatches.
• Power (7/10): Ring Muscle-Ups, Bar Muscle-Ups, and DB Snatches are explosive movements. OHS can be dynamic. DUs have a plyometric component. Maintaining power across these varied elements is key.
• Speed (5/10): Efficient cycling of DUs and quick transitions are important. Managing fatigue on the muscle-ups is often the bottleneck. Pacing for two full rounds is crucial.

Modality Profile

A workout with a large gymnastics component (DU, MU) and a weightlifting component (OHS). 2G, 1W. Profile: 67% G, 33% W.

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