For time: 80-foot dumbbell overhead walking lunge, 20 alternating dumbbell snatches, 20 pull-ups, 80-foot dumbbell overhead walking lunge, 20 alternating dumbbell snatches, 20 chest-to-bar pull-ups, 80-foot dumbbell overhead walking lunge, 20 alternating dumbbell snatches, 20 muscle-ups, Time cap: 15 minutes ♀ 35-lb (15-kg) dumbbell, ♂ 50-lb (22.5-kg) dumbbell
Primary movement: OH Lunge/DB Snatch/Muscle-Ups
Open 26.2 is a three-round gymnastics progression wrapped in dumbbell work: each round is an 80-foot dumbbell overhead walking lunge (50/35 lb), 20 alternating dumbbell snatches and 20 reps of a pull-up movement that escalates each round - pull-ups, then chest-to-bar pull-ups, then ring/bar muscle-ups - inside a 15-minute cap. The overhead lunge quietly pre-fatigues the exact shoulder stability the muscle-ups will demand, making round 3 the judge of the whole workout.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | cap (into round 3) | cap (into round 3) |
| intermediate | 14:00 | 14:30 |
| advanced | 12:00 | 12:45 |
| elite | sub 10:00 | sub 11:00 |
15-minute cap; scores at the cap are total reps completed.
Where does your Open 26.2 Rx land?
Log it once and the app places you on this table automatically, then tracks the trend.
The overhead lunges are the sneaky variable: lock the elbow fully, brace, and take unhurried steps - a dropped dumbbell restarts the 40-ft section in most rulesets. Snatches smooth and unbroken, switching in the air or on the floor. Bank time in rounds 1-2 with quick pull-up and chest-to-bar sets, because muscle-up singles in round 3 consume whatever remains. If muscle-ups are marginal for you, arrive at them with 5+ minutes and fresh-ish shoulders: lunge conservatively.
Official scaled: 35/20 lb dumbbell with jumping pull-ups, pull-ups and chest-to-bar as the progression (see the Scaled entry). Training version: keep the Rx dumbbell but substitute round 3 with chest-to-bar pull-ups or banded muscle-ups.
Log every result, see your progress over time, and know exactly where you stand.
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