What is a good score for Open Gym Coaching?

Open Gym Coaching scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good Open Gym Coaching score?

A good Open Gym Coaching score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in Open Gym Coaching?

Your Open Gym Coaching approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale Open Gym Coaching?

Open Gym Coaching can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Open Gym Coaching work?

Open Gym Coaching primarily works the muscles involved in Sandbag Carry, Front-Racked Farmer Carry, D-Ball Ground to Shoulder. This workout develops multiple fitness domains.

Open Gym Coaching WOD - Scaling & Strategy

Workout Description

5 rounds:50 meter dB front rack carry 65#8/8 DB Bench press (one held up while pressing other, alternating)12 Med ball OTS 60#50 meter bear hug carry

Why This Workout Is Medium

This workout combines moderate loads (65# DBs, 60# med ball) with continuous movement but built-in recovery through carries. The 50m carries provide natural pacing breaks between pressing and throwing, preventing sustained high intensity. Five rounds of relatively low rep counts (8+12+50m) keeps total volume manageable. The limiting factors are grip endurance and shoulder fatigue, not metabolic capacity. Average athletes can complete as prescribed in 15-18 minutes without significant scaling.

Training Focus

This workout develops the following fitness attributes:

Stamina (7/10): Moderate rep ranges (8 reps bench, 12 reps med ball) across five rounds test muscular endurance. Loaded carries and pressing fatigue upper body and core significantly over the workout duration.

Endurance (6/10): Five rounds of mixed-modal work with carries and pressing creates sustained cardiovascular demand. The carries and bench press volume elevate heart rate continuously without true aerobic marathon stimulus.

Strength (6/10): 65# dumbbells and 60# med ball represent moderate loads. Unilateral pressing with one dumbbell held creates stability demands. Carries require sustained tension but aren't maximal strength efforts.

Speed (5/10): Steady pacing through five rounds with minimal rest between movements. No sprint cycling, but consistent transitions and work-to-rest ratio maintain moderate intensity throughout.

Power (4/10): Med ball overhead throw is the primary power movement, requiring explosive hip and shoulder extension. Carries and bench press are strength-endurance focused, not ballistic.

Flexibility (3/10): Dumbbell bench press requires shoulder mobility and thoracic extension. Med ball overhead throw demands shoulder range. Overall mobility demands are basic to moderate for these movements.

Attribute	Score	Explanation
Endurance	6/10	Five rounds of mixed-modal work with carries and pressing creates sustained cardiovascular demand. The carries and bench press volume elevate heart rate continuously without true aerobic marathon stimulus.
Stamina	7/10	Moderate rep ranges (8 reps bench, 12 reps med ball) across five rounds test muscular endurance. Loaded carries and pressing fatigue upper body and core significantly over the workout duration.
Strength	6/10	65# dumbbells and 60# med ball represent moderate loads. Unilateral pressing with one dumbbell held creates stability demands. Carries require sustained tension but aren't maximal strength efforts.
Flexibility	3/10	Dumbbell bench press requires shoulder mobility and thoracic extension. Med ball overhead throw demands shoulder range. Overall mobility demands are basic to moderate for these movements.
Power	4/10	Med ball overhead throw is the primary power movement, requiring explosive hip and shoulder extension. Carries and bench press are strength-endurance focused, not ballistic.
Speed	5/10	Steady pacing through five rounds with minimal rest between movements. No sprint cycling, but consistent transitions and work-to-rest ratio maintain moderate intensity throughout.

Attribute

Score

Explanation

Endurance

6/10

Five rounds of mixed-modal work with carries and pressing creates sustained cardiovascular demand. The carries and bench press volume elevate heart rate continuously without true aerobic marathon stimulus.

Stamina

7/10

Moderate rep ranges (8 reps bench, 12 reps med ball) across five rounds test muscular endurance. Loaded carries and pressing fatigue upper body and core significantly over the workout duration.

Strength

6/10

65# dumbbells and 60# med ball represent moderate loads. Unilateral pressing with one dumbbell held creates stability demands. Carries require sustained tension but aren't maximal strength efforts.

Flexibility

3/10

Dumbbell bench press requires shoulder mobility and thoracic extension. Med ball overhead throw demands shoulder range. Overall mobility demands are basic to moderate for these movements.

Power

4/10

Med ball overhead throw is the primary power movement, requiring explosive hip and shoulder extension. Carries and bench press are strength-endurance focused, not ballistic.

Speed

5/10

Steady pacing through five rounds with minimal rest between movements. No sprint cycling, but consistent transitions and work-to-rest ratio maintain moderate intensity throughout.

5 rounds:50 meter dB front rack carry 65#8/8 DB Bench press (one held up while pressing other, alternating)12 Med ball OTS 60#50 meter bear hug carry

Difficulty:

Medium

Modality:

Your Scores:

Workout Description

Why This Workout Is Medium

Training Focus

Movements

Modality Profile

Training Profile

Open Gym Coaching

Training Profile

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