Workout 19996

Created: July 11, 2026

Description:

Open Workout 20.5
For time, partitioned any way:
40 muscle ups
80-calorie row
120 wall ball shots
Time cap: 20 minutes

♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target
Stimulus and Strategy:
Get ready for Open Workout 20.5! You can break up the reps of each movement any way you like — for example, 10 rounds of 4 muscle ups, 8-calorie row, and 12 wall ball shots — as long as you complete the total reps of each movement.
If you did this workout in 2020, check your previous score to guide today's effort. If muscle ups are a challenge, return to the rings on a set schedule rather than waiting until the end. This is a great one to attempt Rx'd even if you don't plan on finishing, as long as you're moving safely.
Intermediate option:
For time, partitioned any way:
40 chest to bar pull ups
80-calorie row
120 wall ball shots
Time cap: 20 minutes

♀ 10-lb medicine ball to a 9-foot target
♂ 14-lb medicine ball to a 10-foot target
Beginner option:
For time, partitioned any way:
40 jumping pull ups
50-calorie row
60 wall ball shots
Time cap: 20 minutes

♀ 6-lb medicine ball to an 8-foot target
♂ 10-lb medicine ball to a 9-foot target
Resources:
The Kipping Muscle-Up
Rowing Technique
The Wall-Ball Shot
The Kipping Chest to-Bar Pull-Up
Jumping Pull-Up Progression
Open Workout 20.5
Find a gym near you:
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Number of Times Completed: 0