For TimeMetconBenchmark14:00
Open 18.3
2 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
14:00
2 Rounds for Time:
100Double-Under
20Overhead Squat
↳ 115/80 lbs (52/36 kg)
100Double-Under
12Ring Muscle-Up
100Double-Under
20Dumbbell Snatch
↳ 50/35 lbs (23/16 kg)
100Double-Under
12Bar Muscle-Up
Time Cap: 14 Minutes
Original WOD
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
Coaching Tips
Strategy
- 1Break double-unders into smaller sets if necessary to avoid fatigue.
- 2Focus on keeping a tight core during the overhead squats to maintain form.
- 3For muscle-ups, ensure to engage false grip during the pull to facilitate transition.
- 4Consider resting with your arms overhead after the snatches to recover.
- 5Manage your transitions efficiently between the different movements.
Safety Considerations
Technical Focus
Ensure that overhead positions are stable to avoid shoulder injuries.
Recommended Warm-Up
General Cardio:
- 1-2 min easy Jump Rope - 2 min
Mobility Drills:
- 5-10 Wall Circle Stretch - 30 sec
- 10-15 Shoulder Pass-Throughs - 30 sec
- 5-8 Squat to Stand - 30 sec
Activation Set:
3 rounds- 5-10 Overhead Squat with PVC(Focus on form)
- 5/side Dumbbell Snatch (light weight)(Work on explosive movement)
- 5-10 Ring Rows(Engage the lats and core)
Scaling Options
Intermediate
Reduce weights to 20% less than RX, maintain movement complexity.
- 1
double under
- 2
overhead squat
Weight: 92/64 lbs (/ kg)
- 3
ring muscle up
Use banded pull-ups and dips.
- 4
dumbbell snatch
Weight: 40/28 lbs (/ kg)
- 5
bar muscle up
Use barbell pull-ups.
Scaled
Reduce weights to 40% less than RX, may modify movements.
- 1
double under
- 2
overhead squat
Weight: 69/48 lbs (/ kg)
- 3
ring muscle up
Use jump ring dips.
- 4
dumbbell snatch
Weight: 30/21 lbs (/ kg)
- 5
bar muscle up
Use pull-ups instead.