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.
Where does your Open 18.3 Rx land?
Log it once and the app places you on this table automatically, then tracks the trend.
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.
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