2025 Open Workout 25.1 Women Rx (2025)

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Lateral Burpee Over the Dumbbell (Rx’d and Scaled): Start on one side of the dumbbell.

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Lateral Burpee Over the Dumbbell (Rx’d and Scaled): The chest and thighs must touch the floor at the bottom of each rep.

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Lateral Burpee Over the Dumbbell (Rx’d and Scaled): Return to both feet with the hands off the floor. Jumping or stepping in and out of the bottom of the burpee is permitted.

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Lateral Burpee Over the Dumbbell (Rx’d and Scaled): Jump over the dumbbell (both feet must be off the ground). Some portion of both feet must clearly pass over the dumbbell (not around it). A two-foot take-off or landing is NOT required.

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Lateral Burpee Over the Dumbbell (Rx’d and Scaled): The rep is credited when both feet are on the opposite side of the dumbbell. NOTE: A strict lateral orientation is not required. Athletes may face the dumbbell during the burpee or jump over.

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Common no-reps for the lateral burpee over the dumbbell include but are not limited to: Chest and/or thighs not touching the ground, stepping over the dumbbell, jumping or passing in front of or behind the dumbbell instead of over it, and making contact with the dumbbell (tripping) as you jump over. NOTE: If a no-rep is given for any reason, the entire burpee must be repeated and may be started on either side.

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Dumbbell Hang Clean-to-Overhead (Rx’d and Scaled): The dumbbell must be below the hips with the working arm extended at the beginning of each rep. A clean from the ground is allowed, but not required, to start a set.

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Dumbbell Hang Clean-to-Overhead (Rx’d and Scaled): The dumbbell must be brought to the rack position (a snatch is not allowed). There is NO requirement to reach hip/knee extension in the clean before beginning the overhead lift.

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Dumbbell Hang Clean-to-Overhead (Rx’d and Scaled): Any style of overhead lift from the rack position is allowed. The rep is credited when the knees, hips, and elbow of the working arm are fully extended, the middle of the dumbbell is in line with, or behind, the body when viewed from the side, and both feet are in line.

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Dumbbell Hang Clean-to-Overhead (Rx’d and Scaled): Once a rep is completed, the athlete may lower the dumbbell to the hang anyhow. Using two hands to lower the dumbbell is acceptable. The athlete may switch hands at any time, but MAY NOT use two hands to elevate the dumbbell.

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Common no-reps for the dumbbell hang clean-to-overhead include but are not limited to: Placing the non-working hand/arm anywhere on the body or dumbbell while lifting, using two hands to lift the dumbbell, lowering the dumbbell before reaching full extension of the elbow, knees, or hips, and finishing with the dumbbell in front of the body.

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Walking Lunge (Rx’d and Scaled): Start each lunge section standing tall with both feet in line behind the line.

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Walking Lunge (Rx’d and Scaled): Touch the trailing knee to the ground. There is no requirement to alternate legs between steps.

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Walking Lunge (Rx’d and Scaled): Extend the knees and hips at the top of each rep. Stopping with both feet together is not required, but both legs must be fully extended if the athlete chooses to step through at the top.

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Walking Lunge (Rx’d and Scaled): A rep is credited when both heels are completely over the 15-foot line and knees and hips are extended with feet in line. After completing 15 feet, turn around and lunge back across the starting line.

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Walking Lunge (Rx’d and Scaled): Walking lunges are required. Lunging in place is not allowed. Lunging further or shorter than 15 feet in one direction is not allowed. If a no-rep is given for any reason, the entire 15-foot section must be repeated from behind the line.

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Common no-reps for the walking lunge include but are not limited to: Starting the lunge with foot on the line, not reaching full extension of the knees or hips, missing the touch of the knee, and finishing with one or both feet on, or behind, the line.

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Burpee Option 1 (Foundations): Place both hands on the ground. Jump or step back into a plank position and complete a push-up. Jump or step forward to a squat position. Stand tall to finish. To increase the difficulty slightly, clap your hands overhead.

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Burpee Option 2 (Foundations): Place your hands on an elevated surface to reduce the challenge of the push-up.

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Burpee Option 3 (Foundations) Omit the push-up.

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Dumbbell Hang Clean-to-Overhead (Foundations): If you don’t have a dumbbell of appropriate weight, another lightweight object, such as a water bottle or canned food item, may be used.

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Dumbbell Hang Clean-to-Overhead (Foundations): The dumbbell starts below the hips with the working arm extended at the beginning of each rep. Keep your heels down and maintain a neutral spine with your eyes on the horizon. Quickly extend your hips and legs, and then lift the dumbbell to the front-rack position. From there, any style of lift from the rack position to the overhead position is allowed. Finish standing tall with your arm extended overhead. Start from the hang position instead of the ground.

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Walking Lunge Option 1 (Foundations): Start each lunge section standing tall with both feet in line behind the line. Touch the trailing knee to the ground. There is no requirement to alternate legs between steps. Extend the knees and hips at the top of each rep. Stopping with both feet together is not required, but both legs must be fully extended if the athlete chooses to step through at the top.

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Walking Lunge Option 2 (Foundations): Use a PVC pipe, chair, or other object for support. Start each lunge standing tall. Touch the trailing knee to the ground or as close as possible. There is no requirement to alternate legs between steps. Extend the knees and hips at the top of each rep. Ten lunges total per round is acceptable if doing supported lunges.