Workout Description

Why This Workout Is Very Hard

A high-volume couplet with moderate barbell cycling and advanced rope skill. Ninety thrusters and 350 double-unders create sustained muscular and cardiorespiratory demand. Success hinges on unbroken sets, efficient transitions, and double-under proficiency. Intermediates often finish in 15–25 minutes; advanced athletes push sub-12, while elites can go near 8 minutes or faster.

Benchmark Times for Open 17.5

• Elite: <8:00
• Advanced: 12:00-16:00
• Intermediate: 19:00-22:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Ninety thrusters and 350 double-unders demand sustained muscle endurance in legs, shoulders, and calves. Success depends on repeating moderate sets with minimal deterioration across 10 rounds.
• Speed (7/10): Fast cycle rates and tight transitions separate top times. The ability to maintain quick sets and immediate rope starts is critical for a competitive finish.
• Endurance (7/10): Ten repeated bouts of cyclical rope work with minimal rest tax the aerobic system. Heart rate stays high while breathing rhythm and recovery between movements dictate sustainable pacing.
• Power (6/10): Thrusters reward powerful hip drive and crisp turnover, while double-unders need snappy timing. Power outputs are frequent but submaximal and repeated.
• Strength (3/10): The thruster load is moderate for most; maximal strength is not the limiter. Strength matters only to keep sets unbroken without redlining early.
• Flexibility (2/10): Requires solid front rack, squat depth, and overhead position. Mobility helps efficiency, but the ranges are standard rather than extreme.

Movements

• Thruster
• Double-Under

Scaling Options

Scale to: 10 rounds: 9 thrusters (75/55 lb) + 35 double-unders • 10 rounds: 9 thrusters (65/45 lb) + 70 single-unders • 10 rounds: 7 thrusters (95/65 lb) + 25 double-unders

Scaling Explanation

These options preserve the couplet, volume feel, and intensity by adjusting load, rope skill, or total reps so athletes can move steadily and finish near the intended time domain.

Intended Stimulus

A fast, repeatable sprint-repeat feel with controlled breathing and consistent sets. Aim to keep thrusters unbroken or with one quick break and start the rope immediately each round. The workout should feel urgent but not frantic—steady, minimal rest, and smooth transitions that keep your heart rate high without tipping into panic.

Coach Insight

Pace the first three rounds at 85–90% effort, then hold. If you’re clean for five rounds, gently press the gas. The one tip: Commit to immediate rope starts every round—two deep breaths, then go. Avoid death by no-reps. Keep the bar path vertical, lock out overhead, and relax your shoulders on the rope to prevent early blow-up.

Benchmark Notes

Times range from cap-peril (30–40 minutes) to elite efforts under 10 minutes. If you can keep double-unders unbroken and thrusters in one set with quick transitions, expect 10–15 minutes. Breaks on the rope or barbell quickly add minutes. Use these tiers to set pacing and scaling goals.

Modality Profile

Two movements split time fairly evenly: double-unders are monostructural (m), and thrusters are weightlifting (w). There’s no gymnastics component. The time spent and fatigue created by both movements are comparable when sets are efficient, producing a balanced 50/50 distribution.

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If you enjoy Open 17.5, you might also like these similar CrossFit WODs:

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These WODs similar to Open 17.5 share comparable training demands, time domains, and movement patterns.