Open 18.3 strategy to get to top 5%

Open 18.3 strategy to get to top 5%

To get to top 5% in Open 18.3, you will need to finish at least 1 round and get as close as you can to finishing 20 overhead squats in the second round. I am sorry to tell you, but you need to know how to do muscle ups and need to be efficient with DUs to finish at least 1 rounds of the AMRAP.

The strategy for 18.3 is to go slowly and split the movements more than you think. Try to go for at least 3 or more sets on each exercise except dumbbell snatches.

Double unders

Don’t do 100 DUs unbroken even if your PR is over 300 unbroken. The goal for DUs is to save as much energy as you can for ring and bar muscle ups. I would recommend going for 40+30+30 reps. Rest doesn’t need to be long, just stop for a few seconds and continue. All 100 DUs with 2 rests should take you about 65 seconds vs. 50-55 seconds if you are going for 100 unbroken.

Go for as much DUs as you can in 1 set only if your DUs PR is about 50 reps unbroken. In this case, you will you will probably trip the rope much sooner than you think, so there is no need to stick to the plan. Your goal is to minimize the rest between sets and finish DUs as fast as you can. Take a longer rest only if you hit streak of very low reps, focus on DUs again and try to do a larger set again.

Overhead squats

This is the only movement that you may do a twice during the workout. During the first round go for 12+8 reps, you will feel fresh and you can probably do 20 reps unbroken but splitting the reps should help you get through other movements faster. Split overhead squats into 3-4 sets only if they are your weakness. Split to 3 sets of 8+6+6 or to 4 sets of 6+6+4+4.

If you get to the second round and have less than 2 minutes left, try to finish overhead squats unbroken or in as a few sets as you can.

Ring muscle ups

Don’t be afraid to try singles with quick rest on muscle ups if your max set of ring muscle ups is only about 2-4 reps.

Dumbbell snatches

Dumbbell snatches are the easiest movement from the AMRAP. Try to get through them as quickly as you can as you don’t want to waste much time there. You don’t need to switch hands in the air, just try to stay consistent and don’t rest much.

Bar muscle ups

The strategy for bar muscle ups is the same as for ring muscle ups. The only difference is that it is easier to string multiple bar muscle ups than ring muscle ups so you can try to do slightly larger sets. Also if you have a problem with bar muscle ups do quick singles with huge kip.

Pacing

There is not much place in the workout where you can rest, so the correct splitting of sets is the key. Keep your breath and heart rate under control. Slow down and split your sets more only if your heart rate is too high. Just be as much consistent as you can and stick to your strategy, you will feel fine during first 4 minutes but last 10 minutes will hurt.