2 Rounds For Time (14 cap): 100 Double-Unders, 20 Overhead Squats (115/80 lb), 100 DU, 12 Ring Muscle-Ups, 100 DU, 20 Dumbbell Snatches (50/35 lb), 100 DU, 12 Bar Muscle-Ups.
Primary movement: DU/OHS/MU
Open 18.3 is the Open's gymnastics gauntlet: 800 double-unders across the full workout, wrapping overhead squats, dumbbell snatches - and both kinds of muscle-up, 24 rings and 24 bar in total. No Open workout before or since has demanded this much high-skill volume. The double-unders aren't filler: 100 at a time, they systematically cook the forearms and calves that every muscle-up and every OHS lockout depends on.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | cap (mid round 1) | cap |
| intermediate | cap (into round 2) | cap (into round 2) |
| advanced | 13:00 | 13:30 |
| elite | sub 10:30 | sub 11:15 |
14-minute cap; many scores are reps at the cap.
The rope is where composure is banked or burned: relaxed 50s or steady 100s, never redlining - your muscle-ups are only as good as your forearms when you arrive. OHS unbroken at 115/80 if your snatch-up is confident. Ring MUs in 3s and 2s early; bar MUs as smart singles in round two. If one muscle-up type is your weakness, budget the entire workout around reaching it with maximum slack. Calf management is real: flat shoes, quiet bounding.
Scaled: single-unders, lighter OHS, pull-ups and dips replacing both muscle-up stations.
Log every result, see your progress over time, and know exactly where you stand.