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.
Where does your Open 20.5 Rx land?
Log it once and the app places you on this table automatically, then tracks the trend.
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.
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