Deadlifts – @102/70 kg (225/155 lb)
Handstand Push-Ups
Deadlifts – @143/93 kg (315/205 lb)
50 foot Handstand Walk
The Open 20.3 benchmark workout features a challenging sequence of 21-15-9 reps consisting of Deadlifts, Handstand Push-Ups, and a 50-foot Handstand Walk. This triplet is designed to test both strength and skill under fatigue. The Deadlifts emphasize posterior chain strength, while the Handstand Push-Ups demand upper body stability and control. The addition of the Handstand Walk introduces a unique element that challenges balance and coordination, making this workout not just a test of physical strength but also of mental resilience and technique. This combination creates a comprehensive test suitable for athletes of various skill levels, aiming to build both power and endurance.
Begin the Open 20.3 workout at a moderate pace to establish a rhythm and conserve energy for the latter rounds. Aiming to complete each set of Deadlifts unbroken will help maintain momentum. For the Handstand Push-Ups, focus on technique and break them into manageable sets if necessary to preserve shoulder endurance. During the Handstand Walk, prioritize control over speed; it's better to take small, deliberate steps than risk a fall. As you approach the final sets, dig deep during the last push and aim to finish strong, as even marginal improvements can significantly impact your standing on the leaderboard.
50 Pistols (alternating legs)
7 Muscle-Ups
10 Hang Power Cleans
5 Deadlifts
5 Weighted One-Legged Squats per leg
80 ft Handstand Walk
20 calorie Assault Air Bike
15 Wall Ball Shots
10 Sumo Deadlift High Pulls
5 Push-Ups
200 meter Beck’s Burpees
15 Deadlifts
15 Pull-Ups
200 meter Beck’s Burpees
15 Kettlebell Swings
15 Handstand Push-Ups
Burpees
Kettlebell Swings
Box Jumps
6 Lunges after each exercise
15 Front Squats
30 Toes-to-Bars
15 Thrusters
Rest 1 min and repeat with Chest-to-Bar Pull-Ups and Bar Muscle-Ups
Time cap: 15 min
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
Time cap: 7 min
Begin by performing 21 deadlifts with a moderate weight, ensuring proper form by keeping your back straight and engaging your core throughout the movement.
Follow up with 21 handstand push-ups, focusing on maintaining a stable hand position and full range of motion. Modify as needed by performing pike push-ups or regular push-ups.
Next, complete 15 deadlifts, progressively increasing the intensity as you maintain your form. Focus on a controlled lift and proper breathing.
For the final segment, execute 15 handstand push-ups before transitioning to a 50-foot handstand walk. Utilize a wall for support if necessary, maintaining balance and control.
Finish with 9 deadlifts and 9 handstand push-ups, striving for efficiency and speed while emphasizing technique throughout the workout.
Reduce the deadlift weight to something that allows for sets of 10 without breaking form; consider using 50% of your one-rep max or around 60-80 lbs, depending on your level.
For handstand push-ups, scale to regular push-ups or use a box for an elevated push-up position if necessary, to help maintain good form.
If handstand walks are challenging, modify to a bear crawl for 50 feet or practice wall walks to build strength and confidence in the movement.
Beginners may consider performing a descending ladder at 15-12-9 or 10-8-6 reps to ensure they can complete the workout within 10-15 minutes.
Your score for the workout Open 20.3 is determined by calculating the total number of repetitions completed in the specified format: 21-15-9.
Begin with the deadlifts, completing 21 reps, followed by 21 handstand push-ups. Continue the sequence with 15 deadlifts and 15 handstand push-ups, then finish with 9 deadlifts and 9 handstand push-ups. The workout also includes a 50-foot handstand walk; any distance completed after the last full round should be counted as additional reps.
To score, tally your total number of repetitions from each exercise along with any extra distance from the handstand walk. This final sum will give you your official score for Open 20.3.
Begin with a steady pace on the deadlifts, focusing on form to avoid fatigue. Aim for smooth transitions between movements, especially when moving to the handstand push-ups. Perform handstand push-ups with a controlled tempo to conserve energy, breaking them into smaller sets if needed. Keep your core tight during the handstand walk to maintain balance and support. Remember to rest wisely; take short breaks to recover your grip and shoulder strength to avoid burnout.
For the final handstand walk, visualize your path and keep a steady pace. Use your legs effectively to assist in maintaining a straight line while walking. This strategy will help you complete the workout efficiently, allowing for power and stamina throughout each segment.
For the workout Open 20.3, participants complete 21-15-9 rep schemes of deadlifts and handstand push-ups, followed by a 50-foot handstand walk.
A good score for this workout is typically under 10 minutes for intermediate athletes, while advanced athletes should aim for a score between 8-9 minutes.
Elite athletes often finish in under 7 minutes, showcasing exceptional strength and skill in both the deadlifts and handstand movements.
Completing this workout efficiently demonstrates not only muscular endurance but also coordination and balance during the handstand walk.
A score below 6 minutes signifies outstanding performance and preparation for competitive events.
The benchmark workout Open 20.3 is strategically designed to test an athlete's overall strength and skill under fatigue. The combination of deadlifts and handstand push-ups requires a balance of power and precision, targeting both the lower and upper body. The final component, the 50-foot handstand walk, demands exceptional core stability and coordination.
This workout encourages participants to maintain a steady pace while managing their grip and upper body endurance. As athletes transition from one movement to the next, they must be mindful of their energy output, ensuring optimal technique to minimize failure risk.
Overall, Open 20.3 serves as a comprehensive assessment of fitness, pushing athletes to excel across multiple domains while emphasizing the importance of recovery and mental resilience.
The world record for the workout Open 20.3, which consists of a series of deadlifts, handstand push-ups, and a handstand walk, is impressive. Elite male athletes have reported finishing times around 7 minutes, while elite female athletes often complete it in approximately 9 minutes. These times require exceptional strength, skill, and stamina.
Top competitors are known for their efficiency in transitioning between movements, maintaining pace throughout the rounds of 21, 15, and 9. The combination of heavy deadlifts and advanced gymnastics elements adds to the complexity, pushing athletes to their limits.
This workout challenges both physical and mental resilience, making it a staple for assessing performance in high-level CrossFit competitions.
bar muscle up workout, chest to bar workout, double under workout, for time workout, jumping pull-up workout, pull-up workout, single under workout, thruster workout
21 Jumping pull ups/pull ups
42 Single unders/Double unders
21 Thrusters (weight 1) –
18 Pull ups/Chest to bar
36 Single unders/Double unders
18 Thrusters (weight 2) –
15 Chest to bar/Bar muscle ups
30 Single unders/Double unders
15 Thrusters (weight 3) –
TC: 12
Burpee workout, for time workout, thruster workout, toes to bar workout
12 Knee raises/knees to elbows/Toes to bar
10 Burpees
6 Thrusters – Intermediate: 35/50 RX: 45/65
Rest 30 sec
14 Knee raises/knees to elbows/Toes to bar
10 Burpees
5 Thrusters – Intermediate: 40/60 RX: 50/70
Rest 30 sec
16 Knee raises/knees to elbows/Toes to bar
10 Burpees
4 Thrusters – Intermediate: 45/65 RX: 55/80
Rest 30 sec
18 Knee raises/knees to elbows/Toes to bar
10 Burpees
3 Thrusters – Intermediate: 50/70 RX: 60/85
TC: 12
for time workout, kettlebell swing workout, running workout
400 m Run
20 Kettlebell Swings
Rest 1 min between rounds
assault bike workout, Deadlift workout, Hang Power Clean workout, shoulder to overhead workout
10/13 Cal assault bike
21 Deadlift –
10/13 Cal assault bike
15 Hang power cleans –
10/13 Cal assault bike
9 Shoulders to overhead –
10/13 Cal assault bike
2 min pause
TC: 16
bar facing burpee workout, front rack lunge workout, power clean workout, row workout, running workout, shoulder to overhead workout
20/26 Cal Row
9 Shoulder to Overhead
12 Front Rack Lunges
20/26 Cal Run
9 Bar Facing Burpees
12 Power Cleans
TC: 11
