Holy calves! 18.3 is a calf and shoulder burner like no other! Additionally, 18.3 is an open workout with a demand on skill and proficiency like never before. You have to be proficient in every movement in order to do well. As such, I think for the average-josh (hehe, get it?), there are two ways to approach this workout.
B. It’s going to be a PR kind of workout
Double unders and muscle ups. Now is the time to relax and just focus on the small PRs. From getting your first double, to linking them, or to getting sets of 10. The same can be said for your muscle ups. This workout is about testing yourself and your abilities. Don’t worry if you didn’t get 400 reps, get it in your head that you are going to accomplish this milestone today. So do you boo boo, and don’t forget to tag us when you get your PR on video. #shakasandsnatches @shakajosh_ss (shameless plug).
A. You are proficient in all movements
Meaning, you are the athlete who can do all of the movements well with minimal thought or excessive effort. Your main focus for this workout is to find a consistent pace throughout the movements and break before you feel major fatigue. Double unders should be smooth and you shouldn’t feel like your just waiting to trip. Snatches and overhead squats should be consistent and constant. Both either muscle ups, DO NOT FAIL a rep. Rest before you fail, because if you reach muscle failure its going to be much harder moving forward. Especially with 800 double unders.
Lastly, here’s some quick general tips for each movement.
- 800 doubles unbroken could take around 7 minutes, this workout basically is about the rope
- Move with your wrists and not shoulders
- Keep your elbows in and your jumps small
- If 100 is alot, or even 50/50. Aim for medium sets that give you short breaks instead of getting overly frustrated.
- As it gets to the end, push the doubles. Ending on any amount of doubles will move you leaps!
- If you have the mobility bring your grip in, it may save your shoulders
- If you don’t need to drop the bar, put it on your back.
Ring/Bar Muscle Up
- Don’t fail a rep. Break when you think you’re going to question a rep.
- Watch your timing and mechanics. Early pulls and inefficient kips could overly tax your shoulders and cause you to have smaller sets + ruin your double unders.
Fight through these. This may be the easiest part of the workout. I know you’re tired but just make it hurt!
Overall, this is a fun test of endurance and skill. How did you perform these high skilled movements under fatigue? Let us know in the comments below.
Good luck everyone!
Want more open content?
Don't forget to checkout our newest tanks and restocked pineapple tees!
About the Author
Coffee addict. Fitness aficionado. Advocate for all things fun. Joshua Baldovino is the Founder and Co-Owner of Shakas and Snatches. Joshua is passionate about fitness, business, but not as much as he craves a nightly ice cream scoop. You can find him on Instagram: @shakajosh_ss.