While the Open workouts remain a mystery up until the last minute, we know one thing for certain: Athletes will have the option to perform the workouts as scaled or Rx’d. If you’re an experienced athlete with several Opens under your belt, you may know Rx’d is your jam. If you’re a newbie, you’ll probably opt for the Scaled version each week.
But what if you’re somewhere in between? What if you can hang with the Rx’d weights, but you can’t do chest-to-bar pull-ups? What if you’re a gymnastics ninja who can rep out muscle-ups, but your strength needs improvement? We’ve compiled five signs to look for in yourself (or your athletes, if you’re a coach) to help you decide if you should scale this year’s Open workouts.
5 Signs You Should Scale Your Open Workouts
1. The Rx’d Weights Are Near Your 1-Rep Max
If the week’s workout calls for 95-lb. snatches, and your 1-rep max is 100 lb., you may say to yourself, “I can do that,” but just because you can doesn’t mean you should.
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If the workout calls for 1 rep at 100 lb., go for it! But more likely, it will task athletes with multiple reps, and if that weight sits dangerously close to your 1-rep max, you’re probably better off scaling.
2. The Workout Starts With a Movement You Haven’t Achieved
Open Workout 15.3 began with muscle-ups. Much of the community was unhappy to learn they wouldn’t be able to log even one rep if they couldn’t perform a muscle-up.
Rather than scaling, many athletes chose to shoot for Rx’d and got their first muscle-ups, while many had failed attempt after failed attempt before the clock ran out.
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If the workout of the week opens with muscle-ups and you’re nowhere near achieving one, you might be better of scaling.
On the flipside, if you might have one in you and you’ve got the prerequisites (strict chest-to-bar pull-ups and dips), you may give Rx’d a go. You can always hit the scaled version later if it just doesn’t work out!
3. You Can’t String Together Reps
Open Workout 18.3 called for a total of 800 double-unders in a workout comprised of jumping rope, overhead squats, snatches, and two muscle-up variations. Needless to say, 800 double-unders is a high volume of a movement that can be extremely frustrating for some athletes.
If you aren’t able to string double-unders consecutively, it may make more sense to do the scaled version so you can:
- Get a good workout and not finish feeling defeated and frustrated.
- Progress further into the workout than you would if you opted to fight through Rx’d, which might be just out of reach.
Consider this with other movements like toes-to-bars and pull-ups, as well.
4. You Have Physical Limitations
You hear it a lot in the sport: Check your ego. There’s arguably no more appropriate time than the Open to do so. It’s natural to get wrapped up in the competitiveness and adrenaline that manifest during the Open, and it’s easy to push too hard.
There are countless reasons you may be dealing with physical limitations. Maybe you recently had a baby, or maybe you’re injured. Whatever the case may be, the scaled division is there to provide you with a more attainable workout.
5. You’re New to the Sport
If you’re new to functional fitness, you might think the Open isn’t for you, but in fact, it’s perfect for you. The Open is a chance to compete against yourself and your peers, and to learn and feel what this amazing community is like. You’ll witness the camaraderie and magic the Open brings to affiliates around the world.
The Open is inclusive, adding to the appeal. If you’re brand new to the sport, the scaled workouts are written to ease you in and test your fitness.
The good news is, if you log a workout scaled, it doesn’t prevent you from logging the others Rx’d. You can mix and match based on your individual abilities and where you are in your fitness journey. The even better news: The Open is a fun, inclusive, community event! No matter which version of the workout you choose, you’re sure to get fitter and have fun.
Don’t forget to shop for all the Open essentials with TWL.