For those of you that haven’t done 18.3 yet hopefully this will help you when approaching the workout. 18.3 is a high skill workout and for many it won’t be completed Rx’d. It pretty much is a double under (DUBs) workout with 800 double under’s. Okay, let’s have a look at the workout:


2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

I would approach in the following manner:

Mobs – Lots of Achilles tendon, Calfs, Hips , Lats, Shoulders (internal rotation) (include rolling)

Activations – Pogo’s, Mini band walks, Weighted deadbugs, Press up, dips and SA Shoulder pressing

HR elevation/Primining  

This workout has a massive amount of volume on the lower body. If you are somebody who can string at least 20-25 DUBs together then I would recommend that you complete the workout using DUBs, if not then stick to singles. It’s probably best that break up the sets for the DUBs (50’s would be ideal) and stay relaxed. The OH squat most of you should be competent with and I would recommend going unbroken on these. The muscle up (both bar and ring) are for a lot of you guys going to be really difficult. Therefore, I would stick to the pull ups or jumping pull ups. Again, break your sets up into smaller ones and make sure every attempt is a good one. The DB snatch is an exercise that many of you will feel comfortable with and this should feel where the heart rate will drop slightly. Go unbroken and try to make up some time here.

With so much lower body volume it’s imperative that you keep breathing and not get anxious if the singles or DUB’s don’t go to plan. Keep tall, stay in contention and try to be at ease (not easy I know) whilst skipping.       

This one gets 4 chilli's.