For Time (20 cap), partition freely: 40 Ring Muscle-Ups, 80-cal Row, 120 Wall-Ball Shots (20/14 lb).
Primary movement: MU/Row/WB
Open 20.5 handed athletes a first: total freedom. Forty ring muscle-ups, eighty calories and 120 wall balls in any order, any partition - the Open as a strategy essay. The best answers interleaved tiny muscle-up sets between wall-ball blocks and rowing sprints from minute one; the worst saved 40 muscle-ups for shoulders that no longer existed. It remains the Open's purest demonstration that workout intelligence is a trainable, scoreable quality.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 20:00 (cap, scaled) | 20:00 (cap, scaled) |
| intermediate | cap (partial MUs) | cap |
| advanced | 17:00 | 18:00 |
| elite | sub 13:00 | sub 14:30 |
20-minute cap; capped scores count total reps.
Interleave from the start: a proven template is 10 rounds of 4 muscle-ups + 12 wall balls + 8 calories - every station stays submaximal and the muscle-ups never meet dead shoulders. Row at conversation pace; it's the recovery room hiding in plain sight. Wall balls in disciplined 12s. If your muscle-up count is limited, front-load them while fresh in 2s and 1s and accept the row/wall-ball grind after. Have your partition written down before 3-2-1 - improvising at minute 12 is how plans and scores both die.
Scaled: chin-over-bar pull-ups instead of muscle-ups, same totals and freedom.
Log every result, see your progress over time, and know exactly where you stand.