2024 KODA OPEN

Time cap: 15 minutes
♀ 35-lb dumbbell
♂ 50-lb dumbbell

For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

WORKOUT VARIATIONS
Rx’d: (Ages 16-54)
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
Teenagers 14-15:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Masters 55+:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Scaled: (Ages 16-54)
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Scaled Teenagers 14-15:
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell
Scaled Masters 55+:
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell

As many rounds and reps as
possible in 20 minutes of:
300-meter row
10 deadlifts (185/125)
50 double-unders

Scaled

As many rounds and reps as
possible in 20 minutes of:
300-meter row
10 deadlifts (135/95)
50 single-unders

• Start seated on the rower with hands off the paddle.
• At the call of “Go,” row 300 meters.
• Then complete 10 deadlifts.
• Finish the round by completing 50 double-unders.
• Continue the sequence of rowing, deadlifts, and double-unders for 20 minutes.
• Your score will be the total number of reps completed in 20 minutes.
• There is no required floor plan.
• Gymnastics grips are NOT allowed during this workout.
• Athletes may receive assistance resetting the rower between rounds.
• There is no tiebreak.
• During the row, 10 meters = 1 rep, rounded down (e.g., 237 meters = 23 reps).
• If time expires during the row, record your score when the monitor has come to rest

Time cap: 15 minutes

All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

WORKOUT VARIATIONS
Rx’d: (Ages 16-54)
♀ 65 lb, 95 lb (29, 43 kg)
♂ 95 lb, 135 lb (43, 61 kg)
Teenagers 14-15:
♀ 45 lb, 65 lb (20, 29 kg)
♂ 65 lb, 95 lb (29, 43 kg)
Masters 55+:
♀ 45 lb, 65 lb (20, 29 kg);
chin-over-bar, chest-to-bar
pull-ups
♂ 65 lb, 95 lb (29, 43 kg);
chin-over-bar, chest-to-bar
pull-ups
Scaled: (Ages 16-54)
♀ 45 lb, 65 lb (20, 29 kg); jumping chest-to-bar, chin-over-bar pull-ups
♂ 65 lb, 95 lb (29, 43 kg); jumping chest-to-bar, chin-over-bar pull-ups
Scaled Teenagers 14-15:
♀ 35 lb, 55 lb (15, 25 kg); jumping chest-to-bar, chin-over-bar pull-ups
♂ 45 lb, 65 lb (20, 29 kg); jumping chest-to-bar, chin-over-bar pull-ups
Scaled Masters 55+:
♀ 35 lb, 55 lb (15, 25 kg); jumping chest-to-bar, chin-over-bar pull-ups
♂ 45 lb, 65 lb (20, 29 kg); jumping chest-to-bar, chin-over-bar pull-ups

A tiebreak time will be recorded after you complete 5 rounds of thrusters and chest-to-bar pull-ups. If you do not complete
the workout before the time cap, this is your tiebreak time. The athlete who completed the first 5 rounds the fastest wins
the tie.

If the workout is completed before the time cap, there is no tiebreaker.