Open 16.2
Workout Details
AMRAP in 20 minutes:
0:00-4:00:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85 lbs)
4:00-8:00:
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans (185/115 lbs)
8:00-12:00:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145 lbs)
12:00-16:00:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175 lbs)
16:00-20:00:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (315/205 lbs)
Original WOD
AMRAP in 20 minutes: 0:00-4:00: 25 Toes-to-Bars 50 Double-Unders 15 Squat Cleans (135/85 lbs) 4:00-8:00: 25 Toes-to-Bars 50 Double-Unders 13 Squat Cleans (185/115 lbs) 8:00-12:00: 25 Toes-to-Bars 50 Double-Unders 11 Squat Cleans (225/145 lbs) 12:00-16:00: 25 Toes-to-Bars 50 Double-Unders 9 Squat Cleans (275/175 lbs) 16:00-20:00: 25 Toes-to-Bars 50 Double-Unders 7 Squat Cleans (315/205 lbs)
Coaching Tips
Strategy
- 1Focus on maintaining a steady pace for the Toes-to-Bars; overexerting on these could lead to fatigue later.
- 2Break up the Double-Unders into manageable sets of 10 or 20 to avoid tripping and losing time.
- 3For the Squat Cleans, keep good form and consider reducing weight earlier rather than sacrificing technique as fatigue sets in.
- 4Transition quickly between movements to maximize the time spent working versus resting.
- 5Aim to keep heart rate under control on the interval transitions to recover efficiently.
Safety Considerations
Technical Focus
Ensure proper engagement and positioning during the Squat Clean to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- Jump Rope - 2 min easy
Mobility Work:
- 5 per leg Hip Flexor Stretch
- 10 Shoulder Dislocators
- 10 Cat-Cow Stretch
Activation Set:
2 rounds- 5 Toes-to-Bar (kipping)
- 20 Double-Under Practice
- 5 Squat Clean (empty bar)
Scaling Options
Intermediate
Reduce weights by 20% and modify Toes-to-Bars to Knee Raises.
- 1
toes to bar
Knee Raises
- 2
double under
- 3
squat clean
Weight: 108/68 lbs (49/31 kg)
Scaled
Reduce weights by 40% and modify Toes-to-Bars to Hanging Knee Raises.
- 1
toes to bar
Hanging Knee Raises
- 2
double under
- 3
squat clean
Weight: 81/51 lbs (37/23 kg)