AMRAP 15 mins: 3 lateral burpees over the dumbell , 3 dumbbell hang clean-to-overhead (35/20 lb), 30-foot walking lunge (2 x 15 feet), , , * After completing each round, add 3 reps to the burpees and, hang clean-to-overheads
Primary movement: DB complex/Burpees
The scaled division of Open 25.1: the identical 15-minute ascending ladder of lateral burpees over the dumbbell, dumbbell hang clean-to-overheads and 30-foot walking lunges, with the dumbbell at 35/20 lb. With the load barrier removed, the scaled version becomes a pure pacing exam: the ladder format punishes early enthusiasm identically at every level, and the light dumbbell means your burpee engine is almost the entire score.
| Level (Reps) | Men | Women |
|---|---|---|
| beginner | 85 | 75 |
| intermediate | 125 | 110 |
| advanced | 155 | 140 |
| elite | 180+ | 165+ |
Total reps in 15 minutes.
Same golden rule as Rx: your round-of-3 pace and your round-of-15 pace should look identical. Keep the burpees at a smooth step-back, step-up rhythm - jumping is optional and rarely worth it here. The light clean-to-overheads should be unbroken always: switch arms every 3 reps to spread the fatigue. Walk the lunge tall with your chest up and use it to slow your breathing before the next burpee set.
This is the official scaled version of 25.1. Further scaling: very light dumbbell, up-downs, and unweighted lunges - keep the ascending ladder intact.
Log every result, see your progress over time, and know exactly where you stand.