A.
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean + Jerk @ 60%

Followed by…

Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk
*Sets 1-5 = 2 reps @ 70-90%
*Sets 6-7 = 1 rep @ 90%

B.
Every 2 minutes, for 10 minutes (5 sets):
Split Jerk
*Sets 1-3 = 1 rep @ 85%
*Sets 4-5 = 1 rep @ 85%+

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%

Followed by…

Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 80-85%

D.
Every 90 Seconds, for 24 Minutes (8 sets) of:
Station 1 = 25/18 Calorie Assault Bike
Station 2 = 10 Chest-to-Bar Pull-Ups + 10 Handstand Push Ups

E.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds

  • Tony Lin

    Part D – is it 90 seconds on, 90 seconds off for 8 sets?

    • Ezequiel Gonçalves

      90 seg 25 cal
      90 seg c2b + hspu

    • Tino Marini

      Haha stop trying to make it easier Tony 🙂

      It’s 90 seconds at station 1, 90 seconds at station 2!

  • Talia

    I’m not sure I’d be consistently hitting all rounds Rx… would you recommend scaling the number of reps back (e.g. 15 cal/7+7) or just lengthening the station time (e.g. every 2 mins, or 3 min total for both movements) for less rounds?

    • Tino Marini

      Scale the reps or calories back so you can complete the work within the allotted time. These should take around 70-75 seconds

      • Talia

        Thanks!!

  • Ingmar Krähling

    Feel tired from 18.3 (616) so just did the wod today with

    1. 20 cal bike
    2. 8/8

    Even more scaled this one was very tough!!

  • Penny Weinberger

    Did 18.3 yesterday again and got 4 muscle ups -thats huge for me! A milestone I guess..
    Feeling bruised and battered but wanted to move today since I don’t think I’ll get to train tomorrow ..
    A. 3 sets @ 60%
    5 ×2 @ 70%
    B.dnd – everything felt too heavy
    C. Done -felt great
    D. 6 sets 13 cals/ 5+5 (hstdpu were soo rubbish today-i hope they improve)
    E. Out of time..

    • Seb Benisty

      Congrats on 18.3 Penny… 💪👍

      • Penny Weinberger

        Thanx seb!! Im Getting there!!!

    • Tino Marini

      Yeah!!! So awesome Penny!!

      • Penny Weinberger

        For once im proud of myself!!

    • Anthony Oriotti

      Strong Penny ! Nice job

      • Penny Weinberger

        Looks like the gymnastics paid off!!

  • Seb Benisty

    A1/[email protected]
    A2/77,5/82,5/90/95/100/105/110kg yeaaahhh PR by 2,5kg🎉🎉… finally got this damn link on this 110kg barbell… really happy with that… last squat clean was really hard but jerk felt good… 💪💪👍
    B/97,5/97,5/100/100/100kg
    C/
    [email protected]
    [email protected],5kg
    [email protected]
    [email protected]
    [email protected]
    And 5×3 @120kg… stop @1 rep on the 6th set 😬
    D/
    Station 1
    AB:20/20/20/20/20/18/15/15
    Station2
    CTB: 8 each set
    HSPU: 8/8/8/8/8/7/6/6
    Ouch!! Hard day.. love it
    E/done
    Thanks again… have a nice day see you tommorow

    • Tino Marini

      Yeah Seb!! Congrats on the PR!

      • Seb Benisty

        Thanks Tino 👍

    • Anthony Oriotti

      Boum ! You got this !

      • Seb Benisty

        Yeaaahhh

    • Penny Weinberger

      Nice pr!!! Keep em rollin’ Seb!!!!

      • Seb Benisty

        😉 yeah

  • Gabe Colon

    Re did 18.3, calves were not ready. Was able to do everything quicker and more efficient except for the dubs.

    Sticking with 564

    • Tino Marini

      Look after those calves Gabe!

  • Anthony Oriotti

    A. Hang clean + clean + Jerk : 60/65/70kgs
    Clean and jerk : 70/75/80/85/90/95/95
    Clean : 100/100kgs

    B. Split jerk : 85/90/95/100/100kgs

    C. Back squat
    [email protected] [email protected] [email protected] [email protected] [email protected]
    Felt heavyyyyyy
    Then 6*[email protected] (77-80%)
    Felt heavyyyyy too

    D. 18.3
    566 reps ( 2ohs in round 2)
    Everything went well but took too much rest between sets in bar MU

    • Tino Marini

      Nice work Anthony!

    • Pablo García Rojo

      Niiiiiiceeeeeee!!!

      • Anthony Oriotti

        Thanks bro

    • Penny Weinberger

      Awesome!!ppl who’s feeling better and back at the too of the game 💪💪°

    • Seb Benisty

      Solide 18.3 👍

  • John Foster

    “Open 18.3” = 559 Reps. Very pleased. Executed as well as possible on this attempt. Only 1 missed DU the entire workout.

    B) Jerk = 230lbs x 1 x 3 / 240lbs x 1 x 2.

    Taking the rest off. Back at it tomorrow.

    • Tino Marini

      Awesome improvement John!

  • Trine Petersen

    A1: 45 kg.
    A2: up to 60kg
    A3: Up to 62.5kg
    B: Up to 62.5 kg
    C1: Front squats. Up to 72.5kg
    C2: 4 sets of front racked lunges with 52.5kg
    D: Done
    E: Done

  • Wilson Hopkins (45-49)

    A. Cleans only. Shoulders still ache from 18.3 on Friday.
    185/185/185
    215/235/245/265/265/275
    Felt terrible for all of these: slow, tight, sore. Cleans have felt terrible since 18.2A.
    B. Overhead press 5×3; 95 across all. Tried to grind out the discomfort.
    C. 295 for first set then quit. Hips felt really tight and sore. Overall, feeling pretty weak.

    Wow! Done for today. I felt terrible. Body wasn’t feeling and mind was not in it. Overall, not a good feeling. Not going to push it. Will try again tomorrow.

    • Tino Marini

      Listen to your body and don’t be scared to take that extra rest or recovery day. Train smart!

  • Isaac McLean

    18.3 = 675 —> 686 (Saturday to Today) happy with this, 2 Muscle up in round 2

    • Tino Marini

      Solid improvement Isaac!

  • Dijar Ismail

    Redid 18.3 and broke
    Stupid shouldve just train

    • Tino Marini

      Look after those calves!

  • Corey Reutlinger

    A1. 135#x3
    A2. Built to 195#x2 (matched my 2RM C&J), then 200(f), 200(failed jerk). Took a lot out of me.
    C1. 210×4, 235×3, 250×2, 265×1, 275#x1
    C2. 235#x3x6. Back squat feels stronger these days! 🙌
    E. 3 sets done.

    Schedule will change again. Picking up another class. Aiming for Wednesday and Friday training (and using Tuesday and Thursday for recovery).

    • Tino Marini

      You do a pretty solid job of adjusting so the gains will continue!

  • Zach Davis

    A. HC+C+J at 180
    Clean and jerk work 1-5 mins
    210-215-225-235-240
    Accidentally did 3 singles here 270-280-290 all with push jerk.
    B. Done with push jerk 255 for 3 singles. 275×1-285×1. Push jerk here as well.
    C. Back squat 280-320-345-365-385
    6×3=320-325-330-335-340×2 sets.
    D. Completed with rower for cals 70 seconds chest to bar and HSPU took about :45-:50.
    E. Done planks with 45 lb plate.

  • Bobby

    Redid 18.3
    658 reps DU kill me pretty disappointing

    • Tino Marini

      Was it an improvement from your first attempt?

      • Bobby

        Yes so that’s good at least on to the next one!

  • Brooke Fusco

    A. Hang clean/clean/jerk – 125 all sets
    Clean and jerk- 140, 150, 160, 170, 175, 180, 180

    B. 175, 175, 180, 185, 190

    C. 180, 205, 220, 235, 240
    No 9 min EMOM…had to run to class.

    Going back after for parts D & E.

  • Hayley Hunter

    A.) done with 135 up to 195# over 90%, but felt good
    B.) done with 175#
    C.) done with 250# (85%)
    D.) that was literally miserable!!!
    Held all 10 c2b ub+ 10 hspu ub
    Cals… 18/15/14/14/13/12/13/15
    E.) done

    • Tino Marini

      By miserable you mean fun!

  • Korey William Harris

    18.3 Redo – 575 (13:34 TB) +6 from Friday

    Was feeling better until around minute 7 and started heaving. Almost threw up a handful of times…doing everything I can to get better but this bug won’t leave me alone. Happy with my effort despite the circumstances.

    • Tino Marini

      Glad you didn’t throw up and seen the workout through to beat your score!

  • Joaky

    A)
    Hang clean+ clean+ Jerk: 65kg
    Clean & Jerk: 70/75/80/85/90/95kg

    B)
    Split Jerk: 90/90/90/95/95kg

    C)
    4 reps: 100kg
    3 reps: 115kg
    2 reps: 122,5kg
    1 rep: 130kg
    1 rep: 135kg

    6x3x115kg

    D) Sub Ass. Bike to 15 burpees Done

  • Bruno Brousmiche

    A. Done 75kg
    Set 1-5 : 87,5kg / 92,5 / 97,5 / 102,5 / 107,5kg
    Set 6-7: 112,5 / 112,5kg

    B. Set 1-3 : 107,5kg
    Set 4-5 : 110kg / 112,5kg

    C. 125kg / 145 / 152,5 / 162,5 / 170kg
    Done 150kg

    D. Replace AB by burpees
    Burpees : 2x done / 20 / 20 / 4x 15 reps
    C2B PU : Done
    HSPU : 5x Done / 8 / 7 / done reps

    E. Done 2×2,5kg
    10kg / 15 / 15kg

  • Greg DeGreen (35-39 master)

    18.3 redo 694 Rx
    A. 190
    225/245/265/275/285/
    290/295
    B. Skip shoulders smoked
    C.325/370/395/415/425
    370

    • Tino Marini

      Improvement?

  • Victoria Currens

    A. 105 -110
    Sets 1-5- 125, 125,135,135,145
    Sets 6 &7- 155

    B. Sets 1-3- 145
    Sets 4-5- 155

    C. 155/175/185/200/210-sets of 3 at 175

    D. Had to scale to 15 cals after the first two rounds
    C2B and HSPU unbroken except one round in the middle

  • John Vautier (North Central)

    18.3 – 578. Happy with this, 11 rep improvement from Friday, still really wanted to get into the next set of double unders didn’t quite have it today. On to 18.4!

    Did accessory finisher from Saturday’s program, will catch back up as the week goes.

    • Tino Marini

      Solid improvement John!

  • Bryan Davies

    A) 155 across
    175/185/195/205/215/225×2
    B) Skipped
    C) 205/235/245/265/275
    235 across
    D) and E) Skipped – gym closed

  • Lyman Dickinson

    Redo 10 reps better. Going to do some hspu and clean and jerks later.

    • Tino Marini

      Nice work Lyman!

  • Johnny Malgeri (North Central)

    18.3 redo yesterday 685, got that 1MU this time
    Saturdays work today:
    A) Done
    B) 5×355/3×390/1×415/5×365/3×395/1×425
    C) 3:45/3:54 – only two sets
    D) Done
    Loved part C! Super fun. Little barbell, little gymnastics, and see what you have left for a bike push.

  • Fernando Villasenor (Can West)

    18.3 redo today.
    Managed 7 more reps overall:
    471 reps.

    Watching video of my first attempt of 18.3 I noticed 6 no-reps on the dumbbell snatches that both myself and my judge missed. (Used opposite hand to push off legs on 6 of the reps.)

    I was dissapointed in myself and wasn’t able to quiet the voice in my head telling me that my reps weren’t legit so I withdrew my score and opted to re-do today.

    Doubles felt much smoother today although they were still a struggle.

    • Tino Marini

      Good to see you holding yourself accountable and beat your score!

  • Tim Coffield

    A1. 150
    A2. Stayed under percentages to work on form and speed
    [email protected][email protected]
    B. Stayed a little lighter same reason 5×[email protected]
    C1. [email protected] [email protected] [email protected] [email protected] [email protected] (97%) felt solid
    C2. 6×[email protected]
    D. Station 1 – 25 cal AD bike 58-68 sec
    Station 2 – 10 ctb + 5 hspu to mat (4 rounds) / 10 hrpu (4 rounds)

  • Fred Bernier

    A. 175x1x3
    205×2, 225×2, 235×2, 245×2, 255×1, 260×1, 265×1
    B. 255x1x5, 265x1x2
    C. Done based on 395
    D. Rowed (no assault bike) everything else rx and unbroken
    E. Done

  • Justin Kuhar

    A. Tried to re do 18.3 but stopped after rope broke at 9mins

    B. Did 5 rounds of D to do some extra work

    • Hunter

      Ugh that is frustrating! Sorry about the broken rope

      • Justin Kuhar

        I had a spare one incase that happened which was good but I was only 20secs better at that stage and by the time I unravelled it and got going I had mentally checked out so my bad really. It’s all for fun so I’m good with it 🤗 on to 18.4 we go

  • Dante Tuscai (27, MidAtlantic)

    A1. 195
    A2. 225-285, singles @295
    B. 295 across
    C. 275-365, 330 for 3’s (85%)
    D. Done – about 1:15 bike, :25-:29 ctb+hspu

  • Kim Kunert

    A. Up to 120 stayed light because I did heavy thrusters with Ricky before class
    B. Up to 165
    C. Up to 165 sets of [email protected]
    D. Bike: 50-70 seconds (15 cal) probably should have done 18 cal but was afraid I wouldn’t be able to sustain it all 8 rounds
    C2b/hspu: 25-30 seconds everything UB
    E. No time

  • Sydnee Percival

    A.
    i. 125/125/135
    ii. 145/155/165/175/185/185/185
    Cleans felt really good tonight. Was still a little forward on some of my jerks but wasn’t upset with the product. And happy I’m consistently hitting 90+% on my clean and jerk.
    B. 175
    C.
    i. 185/210/225/235
    ii. 205
    Squats felt heavy tonight, 90% just wasn’t in the cards.
    D. Done w/ 300m vice bike
    Kept runs at/around :60, slowest was about 1:09
    C2B varies between 7-10 reps based on feel between hands and shoulders. HSPU started with 10 but was working on kipping today so they varied between 5-8 to protect my neck.
    E. Skipped due to time.

  • Bryan babbitt

    A) 135,135,165
    185,205,225,245,265,285,305
    B) 275,275,275,305,325
    (That’s the most I’ve jerked in a long time so super happy with it)
    C) 275,305,325,355,375
    305×3
    D) c2b/hspu: all under 30
    Bike: ouch

    • Hunter

      Good stuff bryan!

  • Laura Hershberger

    A1. 105 for all
    A2. 125, 130, 135, 145, 150 for the doubles and 154, 160 for the singles. C&J feeling better this week than last!
    B. Ricky had me work on box jumps instead to work on hip extension. Spent 10 mins working to a high box jump height. This is definitely good for me on many levels and pushed me out of my comfort zone.
    C. 170, 195, 210, 220, 225 and then 200 for the sets of 3. Squats feeling good tonight.
    D. Did the AB as prescribed and did 5 strict CtB and 8 SHSPU to blue mat (trying to save my hands). Completed every round.
    E. No time

  • Darin Kaiser

    A. 175×3, 205, 215, 225, 240, 250
    260 missed jerk, 260
    B. 255, 255f, 255, 255, 255
    C. 260, 300, 315, 335, 335,
    300x3x6
    D. Did all 8 rounds rx UB in 21 minutes
    E. Skipped no time

  • Philipp S

    A) 65kg, 70kg complex
    75, 80, 85, 90, 95kg doubles
    95, 95kg singles
    B) 90/90/90/95/95kg
    C) 4×102,5/3×115/2×122,5/1×130/1×135
    Triples at 117,5kg
    D) 18/10/10 almost every round. Started failing HSPUS in round 5, went with lower class on the last round.

    All in all felt good after neglecting conditioning for the last year, focusing on weightlifting.

  • Amy Klein

    A. 85 then 105, 115, 115, 120 , 120, 120, 120
    B. 120, 120, 125
    C. 135, 150, 165, 175, 185(fail) then 3 x 3 @ 150
    D. 8 rounds but had to scale the C2B and HSPU to 5 reps each.
    E. Done

  • Tyler Martin

    A. 155 / 175 – 215 (++10) / 225, 230 – these felt pretty good, actually!
    B. 225, 225, 225, 225, 235, 235 (failed one rep, but got the second attempt). These didn’t feel as good…
    C. Up to 310 beltless (95%) / 260, 265, 265, 270, 270, 275 – these were tough but went well
    D. Only had time for 4 rounds – 25, 20×3 cals on the bike, 10 c2b + 6 SHSPU. C2b unbroken.
    E. Not today

  • Brigham Abbott

    A. 175. 205-245. 260&270.
    B. 255. 265, 275.
    C. 265, 295, 315×1, 325, 335. 265-315.

  • Megan Markee

    A. Structural work instead
    B. Kneeling Db press
    C. sled march
    D. Yeahhh just realizing both stations were not suppose to be in the 90sec … almost died.
    Scaled to E2MOM, then again to 15 cal after 2 sets. So I went to 16min. Was a tough workout at least !

  • Blake Forcier

    A. 1) 165 2) 185-195-205-215-225 240-240
    B. 235×3-245-260
    C. 1) 225-255-270-285-290 2) 265
    D. Only did 5 SHPU instead of kipping.
    E. 5 lbs plates in each hand.