AMRAP 12 mins: 150 Wall-Ball Shots (20/14 lb), 90 Double-Unders, 30 Muscle-Ups (repeat of Open 12.4).
Primary movement: WB/DU/MU
Open 13.3 brought back 12.4 unchanged - 150 wall balls, 90 double-unders, 30 muscle-ups in 12 minutes - creating the Open's first year-over-year rep-for-rep comparison on a chipper. For thousands of athletes the goal was singular and specific: get through Karen and the rope faster than last year, and buy one more minute in the muscle-up room. The workout remains the classic test of what a year of training actually bought you.
| Level (Reps) | Men | Women |
|---|---|---|
| beginner | 150 | 140 |
| intermediate | 240 | 240 |
| advanced | 255 | 250 |
| elite | 270+ | 268+ |
Total reps in 12 minutes (full workout = 270).
Where does your Open 13.3 Rx land?
Log it once and the app places you on this table automatically, then tracks the trend.
Same strategy as 12.4, sharpened by your previous split times: know your Karen checkpoint (aim 6:30-7:30), keep the rope drama-free, and enter the rings with a rehearsed singles rhythm. If last year you never reached the muscle-ups, this year's entire training argument is wall-ball pacing - the 150 must cost less, not go faster.
Scaled: 150 wall balls (14/10), 90 single-unders, 30 chest-to-bar pull-ups.
Log every result, see your progress over time, and know exactly where you stand.
Free on iOS and Android. No account needed to start.