Scaling: The Open offers a prescribed and scaled version of each workout for any group. If you are unable to complete the prescribed version, try the scaled version.

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 15 kg. dumbbell
Women perform hanging knee-raises, use 10 kg. dumbbell

Modified: If you are still unable to perform properly the scaled version, please do the work out using movement or load that you can do with a perfect technique and form.