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).
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.