Watch the announcement of Open Workout 20.3 (tomorrow’s workout) at 6 pm tonight!

How to watch


Strength – Maintain/Gains
Bent Over Barbell Row
5-5-5-5-5
Increase the load each set.
Work to a Heavy load.


Green
4 rounds of:
Single Under, 1 min
Thruster, pick load, 30 secs
Rest 30 secs

Then 4 rounds of:
Russian Kettlebell Swing, pick load, 1 min
Knee Push-up, 30 secs
Rest 30 secs

Score = total reps.


Blue
4 rounds of:
Double Under, 1 min
Thruster, 75/55 lbs, 30 secs
Rest 30 secs

Then 4 rounds of:
Kettlebell Swing, 45/25 lbs, 1 min
Push-up, 30 secs
Rest 30 secs

Score = total reps.


Black
4 rounds of:
Double Under, 1 min
Thruster, 95/65 lbs, 30 secs
Rest 30 secs

Then 4 rounds of:
Kettlebell Swing, 53/35 lbs, 1 min
Push-up, 30 secs
Rest 30 secs

Score = total reps.


Green


Blue


Black