AMRAP 20 mins: 300 meter Row, 10 Deadlifts (135/95 lb), 50 Single-Unders
Primary movement: Row/Deadlift
The scaled division of Open 24.2: the same 20-minute AMRAP of 300 meter row and 10 deadlifts, with the bar reduced to 135/95 lb and the 50 double-unders replaced by 50 single-unders. Removing the double-under skill barrier makes this version an almost pure aerobic capacity test - virtually no movement can stop you, so the score is a direct readout of your 20-minute engine and your willingness to keep the rower honest.
| Level (Rounds) | Men | Women |
|---|---|---|
| beginner | 4.5 | 4 |
| intermediate | 6 | 5.5 |
| advanced | 7 | 6.5 |
| elite | 8+ | 7.5+ |
Rounds in 20 minutes.
Nothing here should ever force a break - so your only job is continuous movement at the highest sustainable pace. Row 2-4 seconds slower per 500 m than feels exciting in round 1. Deadlifts smooth and unbroken with perfect posture; light weight is where tired backs get sloppy. Single-unders in one relaxed set while you control your breathing. Track your round pace from round 2 and defend it to the end.
This is the official scaled version of 24.2. Further scaling: lighter deadlift or kettlebell deadlifts, 100 m row less per round, or 35 single-unders.
Log every result, see your progress over time, and know exactly where you stand.