Friday 260116
Friday, January 16, 2026
Pre-WOD quick brief
Objective
Max reps/rounds within the time cap
Score rule
Score: rounds + reps (higher is better)
Time Cap
⏱ 20 min
Open format: follow movement standards strictly and log official scoring rules.
Movements
Official Guidance
🧠 Stimulus and Strategy▼
Today, you'll take on Open Workout 20.2. If you have completed this workout before, check your previous score. This workout consists of short and quick rounds. This means it's easy to come out at a fast pace and burn out too soon. Move at a consistent pace that allows for 1-2 minutes per round in the first half of the workout. Choose dumbbells that allow you to consistently perform 4 quality reps at a time. Scale double-unders to timed attempts or single-unders if needed to finish in less than 30 seconds. If you have done this workout before, tackle the toes-to-bars however you need to in order to improve your score. For all others, shoot to perform the 6 reps done in 1-2 smooth sets every round.
⚖️ Intermediate Option▼
Complete as many rounds and reps as possible in 20 minutes of:
4 dumbbell thrusters
6 knees-to-armpits
30 seconds of double-unders
♀ 20-lb dumbbells
♂ 35-lb dumbbells
🌱 Beginner Option▼
Complete as many rounds and reps as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee raises
24 single-unders
♀ 10-lb dumbbells
♂ 15-lb dumbbells
On-demand AI insights
AI can generate a session plan, muscle analysis, coach instructions, and community insights based on today's WOD.
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Performance input
Recommended entry: rounds + reps (e.g. 8+12).
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