AMRAP 20 mins: 300 meter Row, 10 Deadlifts (185/125 lb), 50 Double-Unders
Primary movement: Row/Deadlift
Open 24.2 was the 2024 Open's engine test: a 20-minute AMRAP of 300 meter row, 10 deadlifts (185/125 lb) and 50 double-unders. The three movements are individually easy for most Open athletes - the test is the aerobic tax of repeating them for 20 minutes. With rounds taking 2:30-4:00, scores landed between 5 and 8 rounds. The row eats half of each round's time, making rowing economy the hidden variable of the whole workout.
| Level (Rounds) | Men | Women |
|---|---|---|
| beginner | 4.5 | 4 |
| intermediate | 6 | 5.5 |
| advanced | 7 | 6.5 |
| elite | 8+ | 7.5+ |
Rounds in 20 minutes; each round = 90 reps equivalent (row counts 30).
Where does your Open 24.2 Rx land?
Log it once and the app places you on this table automatically, then tracks the trend.
Row at your 60-minute pace, not your 2k pace - the difference per round is only seconds, but the deadlift and rope quality it preserves is enormous. Deadlifts unbroken every round at this weight (break 5-5 only late). Double-unders relaxed: one big set or 30-20 with a breath. Handle transitions like reps: strap out of the rower fast, bar close by, rope untangled and waiting. Consistency across rounds beats any single fast round.
Official scaled used 135/95 lb deadlifts and single-unders (see the Scaled entry). Home scaling: substitute the row with 15 calories on any machine or a 200 m run, and reduce the deadlift so 10 unbroken is always possible.
Log every result, see your progress over time, and know exactly where you stand.
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