Open 19.2
Workout Details
AMRAP in 20 minutes
↳ 135/85 lbs (61/39 kg)
15 Squat Cleans (135/85 lbs)
If completed before 8 minutes, add 4 minutes:
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans (185/115 lbs)
If completed before 12 minutes, add 4 minutes:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145 lbs)
If completed before 16 minutes, add 4 minutes:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175 lbs)
Finish with 25 Toes-to-Bars, 50 Double-Unders, and 7 Squat Cleans (315/205 lbs)
Original WOD
AMRAP in 20 minutes On an 8-minute clock: 25 Toes-to-Bars 50 Double-Unders 15 Squat Cleans (135/85 lbs) If completed before 8 minutes, add 4 minutes: 25 Toes-to-Bars 50 Double-Unders 13 Squat Cleans (185/115 lbs) If completed before 12 minutes, add 4 minutes: 25 Toes-to-Bars 50 Double-Unders 11 Squat Cleans (225/145 lbs) If completed before 16 minutes, add 4 minutes: 25 Toes-to-Bars 50 Double-Unders 9 Squat Cleans (275/175 lbs) Finish with 25 Toes-to-Bars, 50 Double-Unders, and 7 Squat Cleans (315/205 lbs)
Coaching Tips
Strategy
- 1Start with a manageable pace to prevent burning out early; maintain a consistent rhythm.
- 2Focus on keeping your sets of Toes-to-Bars unbroken if able, to avoid excessive fatigue before other movements.
- 3Break up the Squat Cleans into manageable sets to maintain form; consider doing a set of 5s or 3s as weights increase.
- 4Plan your transitions between movements to minimize downtime; keep your Jump Rope close to the Pull-Up Bar for quick transitions.
- 5Watch for form breakdown, especially in Squat Cleans; focus on proper mechanics to avoid injury as weights escalate.
Safety Considerations
Technical Focus
Maintain a strong midline to prevent rounding of the back during Toes-to-Bars and Squat Cleans.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min(Keep a steady pace to elevate heart rate.)
Mobility:
- 5 Hip Flexor Stretch - 30 sec each side
- 5-10 Shoulder Dislocates - 1 min(Focus on full range of motion.)
- 5 Hamstring Stretch - 30 sec each side
Activation:
2 rounds- 5-10 Kipping Swings(Warm up the shoulders for Toes-to-Bars.)
- 10 Air Squats(Focus on depth and form.)
- 5-10 PVC Pipe Pass Throughs(Loosen up the shoulders for the Squat Cleans.)
Scaling Options
Intermediate
Reduce intensity and weight for better form and endurance.
- 1
toes to bar
Knees-to-Elbows
- 2
double under
Single-Under
- 3
squat clean
Reduce weight by ~20%.
Weight: 108/68 lbs (49/31 kg)
Scaled
Reduce weight and modify movements for accessibility.
- 1
toes to bar
Hang Knee Raises
- 2
double under
Single-Under or Skipping.
- 3
squat clean
Reduce weight by ~40%.
Weight: 81/45 lbs (37/20 kg)