Open 26.2
Workout Details
For Time:
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
Coaching Tips
Strategy
- 1Begin the lunges at a steady pace to conserve energy and maintain form throughout the WOD.
- 2Break the dumbbell snatches into small manageable sets to avoid reaching failure, aiming for 5-10 reps at a time.
- 3Use the pull-ups in the first round to establish a rhythm and plan your breaks strategically for the chest-to-bar and muscle-ups.
- 4For more advanced athletes, aim to perform the movements unbroken, especially the lunges to minimize transition times.
- 5If muscle-ups are a challenge, consider quick singles to avoid failure.
- 6Focus on a steady and calm breathing pattern to sustain energy throughout the WOD.
Safety Considerations
Technical Focus
Focus on maintaining core stability during the overhead lunge to prevent excessive lower back arching.
Recommended Warm-Up
General Warm-Up:
- Assault Bike - 2 min easy
Mobility:
2 rounds- Overhead Shoulder Stretch - 30 sec each side
- Hip Flexor Stretch - 30 sec each side
- 5-10 Thoracic Spine Rotation(Focus on gentle rotations)
Activation:
2 rounds- 10 each leg Light Dumbbell Lunges(Use half the WOD weight)
- 10 Light Dumbbell Snatches(Use half the WOD weight)
- 8-10 Ring Rows(For muscle activation)
Round Activation:
- 5 Pull-Ups
- 5 Chest-to-Bar Pull-Ups
- 5 Ring Dips(Focus on lockout)
Scaling Options
Intermediate
Lower the weight and modify pull-up variants.
- 1
dumbbell overhead walking lunges
Weight: 40/25 lbs (18/11 kg)
- 2
alternating dumbbell snatches
Weight: 40/25 lbs (18/11 kg)
- 3
pull ups
Band-assisted Pull-Ups
- 4
chest to bar pull ups
Band-assisted Chest-to-Bar Pull-Ups
- 5
ring muscle ups
Pull-Ups + Dips
Scaled
Further reduce weight and use easier pull-up variants.
- 1
dumbbell overhead walking lunges
Weight: 30/20 lbs (13.5/9 kg)
- 2
alternating dumbbell snatches
Weight: 30/20 lbs (13.5/9 kg)
- 3
pull ups
Ring Rows
- 4
chest to bar pull ups
Ring Rows
- 5
ring muscle ups
Ring Rows + Jump Dips