Open Guidance - 2020 Season

Open 20.5


For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft./14-lb. ball to 9 ft.

Time cap: 20 min.

NOTES
After the call of “3, 2, 1 … go,” the athlete may perform 40 muscle-ups, 80 calories on the rower, and 120 wall-ball shots. Athletes may perform the movements in any order, and the reps can be divided up in any manner. There are no restrictions on the sequence or combinations of movements, or their corresponding repetitions. The repetitions of one movement do not have to be completed before the athlete can accumulate reps of another movement.

Regardless of where athletes choose to begin the workout, they must start fully standing, not touching any equipment. Only after the call of “3, 2, 1 … go” may the athlete touch the medicine ball, rower, or rings and begin the workout.

TIEBREAK
This workout includes a tiebreak. If the athlete completes all 240 reps prior to the 20-minute time cap, their score will be their total time, and there will be no tiebreaker.

If the athlete is not able to complete the entire workout in the allotted time, a tiebreaker will be factored into their final score. Note the time when the athlete completes 80 calories on the rower and 120 wall-ball shots, regardless of how they choose to break up the work. When the athlete submits their score, there will be a space for their final rep count and an additional field for them to enter the elapsed time at which they completed the rowing and wall balls. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. Do NOT use a countdown timer.


Official Workout Description

Official Movement Standards

Workout Description and Scorecard


RESOURCES

1 – First Thoughts (strategy, tips, announcement show analysis and important notes)

2 – Fueling and Warm up

3 – Warm-up Flow (VIDEO)

4 – The Mental Game

5 – Ring muscle up – Cues (VIDEO)

6 – Ring muscle up – Analysis (VIDEO)

7 – Ring muscle up – Front swing/Hip (VIDEO)

8 – Plan making sheet

9 – Recovery Menu


UPCOMING RESOURCES

Check back here for TTP Studio 20.5 (podcast) on Saturday night!

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Open 20.4


For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb./65 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb./85 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb./115 lb.
30 single-leg squats
10 clean and jerks, 225 lb./145 lb.
30 single-leg squats
5 clean and jerks, 275 lb./175 lb.
30 single-leg squats
5 clean and jerks, 315 lb./205 lb.

Time cap: 20 minutes

NOTES
After the call of “3, 2, 1 … go,” the athlete may perform 30 box jumps followed by 15 clean and jerks, then 30 box jumps followed by 15 clean and jerks at a heavier weight, then 30 box jumps followed by 10 clean and jerks, increasing the weight again. Next, the athlete performs 30 single-leg squats followed by 10 clean and jerks, then 30 single-leg squats followed by 5 clean and jerks, and finally, 30 single-leg squats followed by 5 clean and jerks. Again, the weight of the clean and jerk increases each round.

Athletes may set up multiple barbells. If one barbell is used, the athlete may receive assistance changing the load on the bar. Receiving any assistance other than adjusting loading is not permitted unless safety is an immediate concern.

TIEBREAK
If the athlete completes the entire workout prior to the 20-minute time cap, their score will be their total time, and there will be no tiebreaker.

If the athlete is not able to complete the entire workout in the allotted time, a tiebreaker will be factored into their score. During the workout, be sure to note the athlete’s time at the end of each set of box jumps and single-leg squats. When the athlete submits their score, there will be a space for their final rep count and an additional field for them to enter the elapsed time at which they completed their final rep of box jumps or single-leg squats. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. Do NOT use a countdown timer.


Official Workout Description

Official Movement Standards

Workout Description and Scorecard


RESOURCES

1 – First Thoughts (strategy, tips, announcement show analysis and important notes)

2 – Fueling and Warm up

3 – Warm-up Flow (VIDEO)

4 – The Mental Game

5 – Recovery Menu


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Open 20.3


For time:
21 deadlifts, 225 lb./155 lb.
21 handstand push-ups
15 deadlifts, 225 lb./155 lb.
15 handstand push-ups
9 deadlifts, 225 lb./155 lb.
9 handstand push-ups
21 deadlifts, 315 lb./205 lb.
50-ft. handstand walk
15 deadlifts, 315 lb./205 lb.
50-ft. handstand walk
9 deadlifts, 315 lb./205 lb.
50-ft. handstand walk

Time cap. 9-minutes

NOTES
Prior to starting the workout, the athlete will need to mark a line on the wall for the handstand push-ups (details in Movement Standards section). Lengths on the floor will also need to be measured and marked for the handstand walk.

This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 21 deadlifts, then move to the wall for 21 handstand push-ups, then complete 15 deadlifts and 15 handstand push-ups, then 9 deadlifts and 9 handstand push-ups.

The athlete may then move on to the heavier barbell to complete 21 deadlifts, a 50-ft. handstand walk, 15 deadlifts, another 50-ft. handstand walk, and finally, 9 deadlifts and a third 50-ft. handstand walk.

The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 9-minute time cap. Each completed 5-foot section of the handstand walk will count as 1 rep.

TIEBREAK
This workout includes a tiebreak. If the athlete completes the entire workout prior to the 9-minute time cap, their score will be their total time, and there will be no tiebreaker. However, if the athlete is not able to complete the entire workout, note the time at the end of each set of deadlifts. When submitting a score, there will be a space for the final rep count and an additional field to enter the elapsed time at which the athlete completed their last full set of deadlifts. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. Do NOT use a countdown timer.


Official Workout Description

Official Movement Standards

Workout Description and Scorecard


RESOURCES

1 – First Thoughts (strategy, tips, announcement show analysis and important notes)

2 – Fueling and Warm up

3 – Warm-up Flow (VIDEO)

4 – The Mental Game

5 – Recovery Menu

6 – Ben’s HSPU tips (VIDEO)

7 – Ben’s HSW tips (VIDEO)


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Open 20.2

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

NOTES
This workout begins with the dumbbells on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may begin performing thrusters. After 4 reps of thrusters are completed, the athlete will advance to a pull-up bar to perform toes-to-bars. After 6 reps of toes-to-bars are completed, the athlete will move to a jump rope and complete 24 double-unders before returning to the thrusters for the next round.

The athlete’s score will be the total number of repetitions completed before the 20-minute time cap.

There is no tiebreak for this workout.


Official Workout Description

Official Movement Standards

Workout Description and Scorecard


RESOURCES

1 – First Thoughts (strategy, tips, announcement show analysis and important notes)

2 – Fueling and Warm up

3 – Warm-up Flow (VIDEO)

4 – The Mental Game

5 – Recovery Menu

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Open 20.1

10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees

Time cap: 15 minutes

Men use 95 lb.
Women use 65 lb.

NOTES
Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1… go,” the athlete may pick up the barbell and perform 8 ground-to-overheads then 10 bar-facing burpees for 10 rounds.

The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.

There is no tiebreak for this workout.


Official Workout Description

Official Movement Standards

Workout Description and Scorecard


RESOURCES

1 – First Thoughts (strategy, tips, announcement show analysis and important notes)

2 – Fueling and Warm up

3 – Warm-up Flow (VIDEO)

4 – The Mental Game

5 – Recovery Menu

Open Sherpa

Part 1 – Fuel Better

Part 2 – Think Better

Part 3 – Sleep Better

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