AMRAP 12 mins: 2 rounds of 50-ft DB Walking Lunge (2x50/35 lb), 16 Toes-to-Bar, 8 DB Power Cleans; then 2 rounds of 50-ft DB Lunge, 16 Bar Muscle-Ups, 8 DB Power Cleans. Alternate every 2 rounds.
Primary movement: DB Lunge/T2B/Bar MU
Open 17.2 hid a bar muscle-up ambush inside a dumbbell workout: two friendly rounds of lunges, toes-to-bar and cleans - then suddenly the rig demands 16 bar muscle-ups before anything else counts. Double-dumbbell front-rack lunges were new to the Open and quietly brutalize the midline and grip that the muscle-ups then interrogate. For a huge slice of the community, minute 6 of 17.2 is where the workout simply stopped - and where the next year of gymnastics goals was born.
| Level (Reps) | Men | Women |
|---|---|---|
| beginner | 64 (pre-MU) | 60 |
| intermediate | 78 (into MU) | 74 |
| advanced | 110 | 100 |
| elite | 140+ | 128+ |
Total reps in 12 minutes (lunges count 5 per 25-ft).
Move briskly through the T2B rounds - they're the cheap half of the workout, and 16 in 2-3 quick sets is money in the bank. Lunge with the dumbbells resting on the shoulders, elbows high; grip on the handles bleeds the forearms you'll need at the rig. At the muscle-ups: fast singles or 2s with disciplined 5-second gaps. If bar MU are marginal, milk maximum reps from the first 6 minutes and treat every post-6:00 attempt as a bonus round.
Scaled: same flow with chin-over-bar pull-ups replacing both T2B rounds' progression and muscle-ups.
Log every result, see your progress over time, and know exactly where you stand.