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Wednesday

250129

Workout of the Day

Open Workout 19.3

For time:
200-foot dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-foot handstand walk

♀ 35-lb dumbbell and a 20-inch box
♂ 50-lb dumbbell and a 24-inch box

Post time to comments.

Compare to 190308.

Stimulus and Strategy:
The 2025 Open is right around the corner and today’s workout is a retest of a previous Open workout. If you have completed this workout before, check your score. There is no time cap on today’s effort, however, the goal is to finish in 15 minutes or less.

Scaling:
Reduce the loading of the dumbbell and the height of the box. Reduce volume of handstand push-ups to something you can complete in 10 sets or less. Athletes can also reduce the distance of both the lunges and the handstand walk.

To reduce the complexity of the lunge and the step-ups, consider performing both or either without a dumbbell. If you cannot perform a strict handstand push-up, use an elevated stable riser as a target, or perform a pike push-up, dumbbell shoulder press, or a push-up. For the handstand walk, consider putting your feet on a box and walking two to three times around the box on your hands or substituting with a bear crawl. You can also perform inchworms as another option.

In case of injury or limitation, perform the lunge with the dumbbell in the front rack position or without a dumbbell. Same for the box step-ups — perform these without a dumbbell or to a lower box. For the strict handstand push-up, consider a single-arm shoulder press or push-up from the knees. For the handstand walk, you could perform a bear crawl. If necessary, performing 20 to 30 calories on any machine is also an option.

Intermediate option:
For time:
200-foot dumbbell front-rack lunge
50 dumbbell box step-ups
50 strict handstand push-ups to a 5-inch riser
200-foot bear crawl

♀ 35-lb dumbbell and a 20-inch box
♂ 50-lb dumbbell and a 24-inch box

Beginner option:
For time:
200-foot dumbbell front-rack lunge
50 dumbbell box step-ups
50 double-dumbbell shoulder presses
200-foot bear crawl

10-lb dumbbell and a 12-inch box
20-lb dumbbell and a 20-inch box

Coaching cues:
On the strict handstand push-ups, focus on lowering your head to a position in front of your hands. Then, as soon as your head touches the ground, squeeze your belly, press through the floor, and push your head in line with your arms.

Resources:
Open Workout 19.3
The Dumbbell Overhead Walking Lunge
Dumbbell Box Step-Up
The Strict Handstand Push-Up
The Handstand Walk
The Dumbbell Front-Rack Lunge
The Dumbbell Press
The Bear Crawl

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Comments on 250129

81 Comments

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Fabien Grosset-Janin
February 6th, 2025 at 9:15 pm
Commented on: 250129

Did kipping HSPU as i only have 2-3 stricts in stock TC 15' : 38hspu

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Karissa Van Liew
February 4th, 2025 at 2:09 am
Commented on: 250129

Intermediate option:

For time:

200-foot dumbbell front-rack lunge 8kg

50 dumbbell box step-ups

50 strict handstand push-ups to a 5-inch riser

200-foot bear crawl

14:43

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YooSik Kim
February 3rd, 2025 at 2:10 pm
Commented on: 250129

Rx. 15:13

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Lennon Davis
January 31st, 2025 at 3:33 am
Commented on: 250129

Rx 28:47

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Curtis Warren
January 31st, 2025 at 1:29 am
Commented on: 250129

Did 150' OHL w 35# db, 20" step ups, 35# db one arm press, 11:something

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Troy Bruun
January 31st, 2025 at 1:19 am
Commented on: 250129

9:36


200’ SA KB OH Lunge

50 KB Goblet Sqt

50 KB Press

200’ Bear Crawl


(35lb KB)

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Luis Oliveira
January 30th, 2025 at 9:46 pm
Commented on: 250129

16:20 (33 hspu@10 min)

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Padraig Keane
January 30th, 2025 at 9:26 pm
Commented on: 250129

Emom 20mins:

15 DB SA OH lunge

12 DB box step ups

10 HSPU’s

HSW practice

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Padraig Keane
January 30th, 2025 at 9:27 pm

22.5kg DB

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Padraig Keane
January 30th, 2025 at 9:27 pm

22.5kg DB

24 inch box

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Kris Walenty
January 30th, 2025 at 9:25 pm
Commented on: 250129

Scaled to:

200-foot dumbbell overhead lunge 45 lb

50 dumbbell box step-ups 45 lb 20 on box

25 strict handstand push-ups to a 5 in riser

25 pike push ups

200-foot bear brawl

22:45

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Chad Bartusek
January 30th, 2025 at 8:38 pm
Commented on: 250129

30 lb dumbell - 200 foot overhead lunges

30 lb dumbell 24" box step ups

50 push press with 30 lb dumbells

200 foot bear crawl

21:16

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Christy Carr
January 30th, 2025 at 1:26 pm
Commented on: 250129

25# dumbbells - 18:03

200 ft OH walking lunge

50 pike box push-ups

50 dumbbell box step ups

3 pike walk around the box

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Vito Zolota
January 30th, 2025 at 6:52 am
Commented on: 250129

M/50-54 🎅🏻

3.28 200-foot dumbbell front-rack lunge

8:00 50 dumbbell box step-ups

11:08 50 to a 5-inch riser (last 10 are kipping)

2:23 3 rounds foot in the box HW

24:59

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Gavrilo Nikolic
January 30th, 2025 at 5:53 am
Commented on: 250129

Beginner option:

For time with 16kg:

200-foot (2x100 foot) dumbbell front-rack lunge

50 dumbbell box step-ups

50 (20-10-10-10) double-dumbbell shoulder presses

200-foot bear crawl


19:15

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Carlos Daniel Guillen Sanchez
January 30th, 2025 at 2:41 am
Commented on: 250129

tiempos de ronda

R1 | 05:48 |

R2 | 05:18 | -30 s

R3 | 04:43 | -35 s

R4 | 05:45 | +62 s

Ø 05:23

21:34

For time:

200-foot dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

30 pulls ups strict weight 26 LBS.


♂ 50-lb dumbbell and a 24-inch box

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Andrii Lytvak
January 30th, 2025 at 1:58 am
Commented on: 250129

20:01 mins


200 foot DB overhead lunges - 50lb

50 DB Box StepUps - 50lb

50 Strict HS Pushups (❗️that took me a lot of time for rest between the reps❗️)

200 foot HS Walk

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Caleb Huff
January 30th, 2025 at 12:35 am
Commented on: 250129

Had to work around the low ceilings and ice outside.


FT:

70 alt DB OH Lunges (in place), 50#

50 weighted pistols, 30# DB

50 Strict HSPU

30 Wall Walk


18:24

https://www.facebook.com/share/p/1AFimfscLs/?mibextid=wwXIfr

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Chris Jordan
January 30th, 2025 at 12:11 am
Commented on: 250129

Almost Rx,

FT:

200’ OH Db lunge

50 DB Step ups @ 24” & 50#

25 strict HSPU

25 Kipping HSPU

200’ Handstand walk


32:20

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Brittni Kinkelaar
January 30th, 2025 at 12:10 am
Commented on: 250129

15:28

lunges 15# front rack

20” with 10#s

pike pu

200ft bear crawl

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Steven White
January 29th, 2025 at 11:35 pm
Commented on: 250129

Beginner option:

For time:

200-foot dumbbell front-rack lunge

50 dumbbell box step-ups

50 double-dumbbell shoulder presses

200-foot bear crawl

♀ 10-lb dumbbell and a 12-inch box

♂ 20-lb dumbbell and a 20-inch box


22:21

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Derek Eason
January 29th, 2025 at 11:16 pm
Commented on: 250129

Rx 13:36



*That was fun to do with no Time Cap!



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Lincoln Kerger
January 29th, 2025 at 11:32 pm

Great job dude!

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Chris Jordan
January 30th, 2025 at 12:09 am

Beast

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Mark Yates
January 29th, 2025 at 11:07 pm
Commented on: 250129

30# dumbbells, 16:52


200 ft front rack lunges

50 weighted step-ups to bench (20" ?)

50 seated double overhead presses

200 ft bear crawl

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Jared Timmons
January 29th, 2025 at 11:03 pm
Commented on: 250129

200ft front rack DB lunge

50 DB step ups


#30

24in box


16:00

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Ricky Pedro
January 29th, 2025 at 10:46 pm
Commented on: 250129

M/38 16:46

55lb kettle front goblet mount


200ft lunge 25ft x8

50 BSU 25lb plate each hand

25 Hspu/25 box pikes

200 bear crawl one way/ inchworms back

Hspu I utilized the kip not sure if that's ok still learning HS walks

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Amanda Stone
January 29th, 2025 at 10:25 pm
Commented on: 250129

14:46 - 15# DBs

100ft DB OH lunge/100 ft lunge

50 DB box step ups

50 DB shoulder press

200 ft bear crawl

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Chase Hiland
January 29th, 2025 at 10:20 pm
Commented on: 250129

M/40


Rx: 111 reps at 10:00 time cap


Wanted to do an Open-style workout with a cap, and I was pressed for time.

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Sam K
January 29th, 2025 at 10:14 pm
Commented on: 250129

Rx but capped

By 10min I had completed 33 SHSPUs (123), at 15min I had kicked up to a HS walk about 9 times and made it maybe 12'. Total would be a score of 142.


Lunges 25' at a time, box step ups with the DB on my shoulder, strictish HSPUs fell to sets of 2 by about halfway. Having read the movement standards after the WOD, the judges would have been no-repping me left and right 😂

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Lincoln Kerger
January 29th, 2025 at 11:33 pm

Nice!

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Jon Wilson
January 29th, 2025 at 10:03 pm
Commented on: 250129

45lb db

20 minute cap


30 hspu

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Coastie Nick
January 29th, 2025 at 9:53 pm
Commented on: 250129

Rx’d: 95 score at 10 min time cap. Finished all reps in 29:00.


190308: Rx’d

90 score at 10 min time cap. Finished in 36:16

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Lincoln Kerger
January 29th, 2025 at 11:33 pm

I count that as some great improvement my friend!

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Favo K
January 30th, 2025 at 12:05 am

Very nice improvement! Awesome.

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Lincoln Kerger
January 29th, 2025 at 9:39 pm
Commented on: 250129

Scaled

200’ OH Lunge 35# DB

50 Box step-ups 20”, 35# DB

50 Piked pushups, feet on 24” box

200’ Bear crawl

17:35


Didn’t push the pace and was willing to stop if the back or knees gave any indication they weren’t going to handle it. Still felt this despite the scale and easing of the throttle. No data before mid-2020 so new starting point for 19.3.

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Coastie Nick
January 29th, 2025 at 9:54 pm

Good work, way to finish!

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Favo K
January 30th, 2025 at 12:07 am

Great job & good idea not pushing it as your back improves!

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Rayner Betini
January 29th, 2025 at 8:59 pm
Commented on: 250129

Intermediate option:

For time:

200-foot dumbbell front-rack lunge

50 dumbbell box step-ups 50cm

50 strict handstand push-ups to a 40cm

200-foot bear crawl


Dumbell @18kg

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Chance Billups
January 29th, 2025 at 8:28 pm
Commented on: 250129

14 shspu (tie break at 5:15)

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Coastie Nick
January 29th, 2025 at 9:55 pm

Awesome

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Lincoln Kerger
January 29th, 2025 at 11:34 pm

Great job!

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Brian Hines
January 29th, 2025 at 7:14 pm
Commented on: 250129

For time:

 

200-foot dumbbell front-rack lunge

50 dumbbell box step-ups

50 double-dumbbell shoulder presses

200-foot bear crawl

 

M: 20-lb dumbbell and a 20-inch box

12:50

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Favo K
January 30th, 2025 at 12:08 am

Quick, nice work!

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Nathan Shinn
January 29th, 2025 at 6:14 pm
Commented on: 250129

M/39/200. RX to 2019 Open Standard (10 Minute Cap)


I wanted to retest, so I did it as RX and got one more rep than 2019. Made it through 3 HSPU.


Facebook Group for Mainsite Followers

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Michael Arko
January 29th, 2025 at 4:45 pm
Commented on: 250129

Scaled to 30lbs dumbbell and:

200' dumbbell overhead lunges

50 box step ups, 22" box

50 pike push-ups

100 shoulder taps, wall-facing, wrists ~20" from the wall

16:26


Last time I used 2x 28lbs DBs (wrong!!!) then finished with 20 wall walks, 23:52 -- not the same workout.

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Chris Biesterfeld
January 29th, 2025 at 3:44 pm
Commented on: 250129

M/53

200’ DB Lunge Front Rack

50 DB Box Step Ups

50 HSPU with a riser

200’ Bear Crawls

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Chris Biesterfeld
January 29th, 2025 at 3:45 pm

Oops! Forgot the score 15:36

35lb KB

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Favo K
January 30th, 2025 at 12:09 am

Nice work!

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Marco Rossi
January 29th, 2025 at 3:30 pm
Commented on: 250129

M-43/178/77kg:

- 62m OH Lungee@kb24 kg

- 50 box step up@kb24 kg

- 50 HS Push Up (5 strict and 45 kipping)

- 62m bear crowl

time: 28' 34''

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Dave Schroetter
January 29th, 2025 at 3:12 pm
Commented on: 250129

M- 53/ 5'7 / 225

Intermediate scaled plus

200 ft. Front rack lunges 35#-6:48

50 box step ups 20" box, 35# -7:16

50 band harness assist to abmat- 12:03

200' bear crawl- 4:27

total- 30:14

no previous score for comparison

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Dave Schroetter
January 29th, 2025 at 3:18 pm

I did not read closely enough, I ended up doing double db lunges and Bo's step ups quads are gassed 🫤

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Chance Billups
January 29th, 2025 at 3:35 pm

Ouch

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Lincoln Kerger
January 29th, 2025 at 11:34 pm

Oof, that is rough, way to power through!

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Favo K
January 30th, 2025 at 12:10 am

Ugh. 1 was tough enough! Great job going harder! (Even if it was inadvertent)

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Brittany Deeg
January 29th, 2025 at 3:10 pm
Commented on: 250129

Beginner 14:14

10lb DB

18 in box

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Madelina Tuinder
January 29th, 2025 at 3:08 pm
Commented on: 250129

Intermediate: 11:53

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Chance Billups
January 29th, 2025 at 3:38 pm

Good fight

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Adam Jacobs
January 29th, 2025 at 3:01 pm
Commented on: 250129

Rx

Sub. 30 cal assault bike


27:50

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Casey Jones
January 29th, 2025 at 2:56 pm
Commented on: 250129

M35/64/160

Cap 20:00 / 145 Reps (25' hsw)

Rx except ab mat for SHSPU

Around 120 reps at 10:00 Cap

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Chance Billups
January 29th, 2025 at 3:34 pm

Good fight

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Jonathan Elmore
January 29th, 2025 at 2:35 pm
Commented on: 250129

Intermediate 17:21

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Charles Meyers
January 29th, 2025 at 2:31 pm
Commented on: 250129

Beginner option:

17:59

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Mitch Greene
January 29th, 2025 at 2:25 pm
Commented on: 250129

Time: 25:32

used 50 inchworms in place of handstand walks

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Favo K
January 29th, 2025 at 1:29 pm
Commented on: 250129

Rx reps/modified to:

50 stationary OH lunges (space)*

50 box step ups-18 inch box-hip flexors way too tight today*

50 Pike push ups off 20 inch box

Combo bear crawls & walk out/in from pike on box (20)

*30# DB (heaviest)

14:46

No "compare to" from 2019

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Lincoln Kerger
January 29th, 2025 at 9:40 pm

Great job, Favo!

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Lashaw Towles
January 29th, 2025 at 1:20 pm
Commented on: 250129

6:00

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Favo K
January 29th, 2025 at 1:31 pm

Damn; it took me 6 minutes to set up for this, let alone do it. Hope you're Games bound with those skills!

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James Gentile
January 29th, 2025 at 2:12 pm

Why stop there? How about 5 or 4 minutes? 1 second perhaps?


That’s 87 seconds fastest than the top score in the games in 2019.


Get out of here with the BS posts.

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James Gentile
January 29th, 2025 at 2:12 pm

Why stop there? How about 5 or 4 minutes? 1 second perhaps?


That’s 87 seconds fastest than the top score in the games in 2019.


Get out of here with the BS posts.

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Steven Thunander
January 29th, 2025 at 12:47 pm
Commented on: 250129

Globo wod: box step ups can be done on a bench or platform, oh lunges can be stationary if space is a concern. If the facility prohibits HSPU or there's no where to do them sub dumbbell strict presses 60-75% bodyweight total combined weight of the dumbbells. For handstand walk sub 3 to 1 bear crawls.

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Aleksandr Sneg
January 29th, 2025 at 12:46 pm
Commented on: 250129

M 50/180cm/75kg


50 dumbbell front-rack lunge

50 dumbbell box step-ups

50 pike push-ups, feet on the box

50 wall-facing handstand shoulder taps


21kg dumbbell and 24-inch box


18:36

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Favo K
January 29th, 2025 at 1:32 pm

Nice work!

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Nathalie Dürbeck
January 29th, 2025 at 11:42 am
Commented on: 250129

Scaled


60 m oh walking lunge (15 kg)

50 db Box step up (15 kg)

50 shoulder press (2 x 7.5 kg)

60 m bear crawl


19 min

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Favo K
January 29th, 2025 at 1:32 pm

Good job

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James Gentile
January 29th, 2025 at 11:27 am
Commented on: 250129

Intermediate + at the Y. Did overhead walking lunges with 50lb DB.


16:05.


HSPU caught up to me around 35 reps even to the 5” riser. Bear crawls after those was also sucky. First time giving this a try. Hats off RX folks!

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Favo K
January 29th, 2025 at 1:35 pm

Great work! Rx folks for sure deserve kudos on this one, agree.

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Lincoln Kerger
January 29th, 2025 at 11:35 pm

Nice work!

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Andrii Lytvak
January 29th, 2025 at 3:55 am
Commented on: 250129

Is 50lb dumbbell is total weight and I can use 2x25lb?

Or it’s 2x50lb?

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Nathalie Dürbeck
January 29th, 2025 at 9:18 am

Asking myself the same

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James Gentile
January 29th, 2025 at 10:28 am

Single 50lb DB is the standard. Check out the link for the 19.3 open workout, it describes all the movement standards there.

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