For Time (10 cap): 200-ft Dumbbell Overhead Lunge (50/35 lb), 50 Dumbbell Box Step-Ups (24/20 in), 50 Strict Handstand Push-Ups, 200-ft Handstand Walk.
Primary movement: OH Lunge/Step-ups/Strict HSPU/HS Walk
Open 19.3 built a four-room museum of shoulder suffering: a 200-foot single-arm overhead lunge, 50 weighted step-ups, 50 STRICT handstand push-ups, and a 200-foot handstand walk - each room harder to enter than the last. The strict HSPU wall was the great sorting mechanism: no kip allowed, 50 reps, on shoulders already lunged and stepped into fatigue. Most of the world's workout ended there, making every strict rep a leaderboard currency.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | cap (in step-ups) | cap |
| intermediate | cap (into strict HSPU) | cap (into strict HSPU) |
| advanced | cap (30+ HSPU) | cap (25+ HSPU) |
| elite | sub 9:00 (finish) | sub 9:45 |
10-minute cap; most scores are reps at the cap.
Where does your Open 19.3 Rx land?
Log it once and the app places you on this table automatically, then tracks the trend.
Lunge with a locked elbow and patient steps - a dumbbell drop restarts the 50-foot section, the most expensive mistake available. Step-ups at a steady march, switching the dumbbell shoulder each 10. Then the main event: strict HSPU in 5s and 3s from rep one, full rest between sets, because a strict shoulder that fails doesn't return this decade. If you reach the walk, 25-foot segments with composure. Strict pressing volume in training is the only real preparation this workout respects.
Scaled: front-rack lunge, unweighted step-ups, strict-to-abmat or pike push-ups, bear crawl.
Log every result, see your progress over time, and know exactly where you stand.
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