March 9, 2018 // 20:00 UTC

Open 18.3

18.3 includes complexity and high skill elements. It is fair to say that determining factor in the 18.3 are the double unders. Out of 928 total reps, 800 are double-unders. Limiting factor for many will be the muscle ups. Overhead squats and DB snatches are in the middle to spice it up a bit but only in a minor role.

Even though the workout is measured for time, the reality for most of the people including some Games level athletes, is that the workout is measured for reps. Therefore, no matter if you’re in the Rx or scaled division, you’ll need a game plan.

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Double unders

Don’t be afraid to split the sets already from the first set. If you end up burning your shoulders out with too long sets in the beginning. You don’t want to find yourself from a situation where your shoulders refuse to spin the rope anymore, because in that case it is game over.

Overhead squats

Try to do these in as few sets as possible but there is one condition: save your shoulders. If your shoulders start to fatigue, drop the bar and continue after few breaths.

Muscle-ups

Don’t pursue your unbroken muscle-up record, but be smart. Just because you can do something doesn’t mean you should. Even singles might be a good idea especially if you can keep your pace consistent. If muscle-ups are the limiter for you, as they will be for many, tie-breaks play a big role. In this case, be fast in the beginning and get your first muscle-ups in this workout!

DB snatches

With the DB snatches, be as efficient as possible. Be sure about the movement standards and avoid no-reps. The role of these are relatively small. Just get them done.