For Time (12 cap): 21 Pull-Ups, 42 Double-Unders, 21 Thrusters (95/65), 18 Chest-to-Bar Pull-Ups, 36 DU, 18 Thrusters (115/75), 15 Bar Muscle-Ups, 30 DU, 15 Thrusters (135/85).
Primary movement: Pull Ladder/DU/Thrusters
Open 22.3 perfected the double-escalation format that 25.2 would later repeat verbatim: three rounds where the pulling movement climbs (pull-ups, chest-to-bar, bar muscle-ups) while the thruster bar gains weight - with double-unders as the connective tissue. Every athlete exits at their exact ceiling: the C2B, the muscle-ups, or the 135/85 thrusters with a heaving chest. Pound for pound one of the best-designed tests in Open history.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | cap (round 2) | cap |
| intermediate | cap (into round 3) | cap (into round 3) |
| advanced | 11:00 | 11:30 |
| elite | sub 8:45 | sub 9:30 |
12-minute cap; capped scores count total reps.
Where does your Open 22.3 Rx land?
Log it once and the app places you on this table automatically, then tracks the trend.
Round one is a controlled sprint: pull-ups 11-10, rope smooth, thrusters unbroken. Invest your discipline in round two - C2B in 6s with fast turnarounds, because arriving at the muscle-ups with cooked lats ends the story early. The 15 bar MUs are the workout's judgment: singles with 5-second gaps is the sustainable truth for most. The final 135/85 thrusters reward whoever kept two gears in reserve: 8-7 or 5-5-5, then collapse with a clear conscience.
Scaled: jumping pull-ups, single-unders, lighter ascending thrusters with pull-up progression.
Log every result, see your progress over time, and know exactly where you stand.
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