Workout Description

Why This Workout Is Hard

Heavier shoulder-to-overheads at 135/95 lb paired with high-skill chest-to-bar pull-ups make this a potent couplet. Expect a fast yet taxing effort in the 6–12 minute range for most trained athletes. Load and pulling volume create significant shoulder fatigue and grip demand. The descending 21-15-9 rep scheme encourages aggressive pacing, amplifying intensity while still requiring strategy to avoid blow-ups.

Benchmark Times for AGOQ 17.3

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total work on shoulders and grip across 90 reps demands sustained muscular endurance. Managing sets and minimizing rest under fatigue is the main separator across levels.
• Power (6/10): Explosive hip/leg drive on jerks and dynamic kipping on C2B reward powerful reps, though repeatability under fatigue matters most.
• Speed (6/10): Quick cycling and fast transitions drive better times, but athletes must balance speed with sustainable sets to avoid early redlining.
• Strength (5/10): A 135/95 lb shoulder-to-overhead requires moderate absolute strength, especially under fatigue, but it’s not a max-effort lift for trained athletes.
• Endurance (4/10): Short, intense time domain stresses breathing but not long-duration cardio. Athletes will feel breathy from continuous effort, yet the limiter is more local fatigue than sustained aerobic output.
• Flexibility (3/10): Basic overhead mobility and a stable front rack are required, but ranges are standard. Tight lats/shoulders may limit efficiency on both movements.

Scaling Options

Scale to: 95/65 lb Shoulder-to-Overhead + Chin-Over-Bar Pull-Up • 115/75 lb Shoulder-to-Overhead + Jumping Chest-to-Bar • 21-15-9 at 75/55 lb Shoulder-to-Overhead + Ring Row

Scaling Explanation

These options preserve the couplet’s pull/press stimulus and fast intent by adjusting load and pull-up difficulty so athletes can keep sets moving with minimal resting.

Intended Stimulus

Fast and intense. Aim for big sets early without redlining, then manage fatigue as shoulders and grip start to go. Breathing should feel urgent, but the limiter is pressing and pulling stamina. Keep transitions tight, chalk once per round at most, and push the final 9s unbroken or near-unbroken if possible.

Coach Insight

Pace it like a harder Fran: open assertively, then hold manageable sets through the 15s. Singles too early will snowball. The one tip that matters: break before you fail—keep 1-2 reps in reserve on both movements. Common mistakes: death sets on the 21s, over-chalking, and sloppy racks causing no-reps or wasted energy.

Benchmark Notes

These times reflect a spectrum from beginner to elite. Beginners may grind through the sets with singles and long breaks, while advanced athletes cycle larger sets and minimize rest. Elite times demand fast barbell cycling, butterfly C2B, and efficient transitions with minimal chalk or setup delays.

Modality Profile

This is a pure couplet of weightlifting and gymnastics. The heavier barbell typically consumes slightly more time than the pull-ups, so the emphasis skews toward weightlifting volume while gymnastic pulling remains a significant portion of the workload.

Similar Workouts to AGOQ 17.3

If you enjoy AGOQ 17.3, you might also like these similar CrossFit WODs:

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These WODs similar to AGOQ 17.3 share comparable training demands, time domains, and movement patterns.