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.
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.