Workout Description

Why This Workout Is Hard

This is a classic high-intensity couplet with significant volume (105 reps each) where the movements compound each other's difficulty. The thrusters create upper body fatigue that directly impacts chest-to-bar pull-ups, while the pull-ups tax the shoulders needed for thrusters. The descending rep scheme provides some relief, but the continuous nature and moderate weight creates sustained metabolic stress with minimal built-in recovery.

Benchmark Times for Open 19.5

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 10:00-12:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): The descending rep scheme and combination of pushing/pulling movements severely tests muscular endurance, especially in shoulders and upper body.
• Endurance (8/10): High-rep thrusters combined with chest-to-bar pull-ups create significant cardiovascular demand across 105 total reps of each movement, requiring sustained aerobic capacity.
• Speed (8/10): Success depends heavily on maintaining quick transitions and cycling reps efficiently, especially in early larger sets.
• Power (7/10): Thrusters are inherently a power movement, requiring explosive hip drive. Fast chest-to-bar pull-ups also demand significant power output.
• Flexibility (6/10): Thrusters demand good mobility in ankles, hips, and shoulders. Chest-to-bar pull-ups require excellent shoulder flexibility and thoracic extension.
• Strength (5/10): 95/65lb thrusters require moderate strength, while chest-to-bar pull-ups demand significant pulling strength, especially when fatigued.

Movements

• Thruster
• Chest-to-Bar Pull-Up

Scaling Options

Thruster weight: 65/45 lbs or 75/55 lbs based on capacity. Sub regular pull-ups or jumping chest-to-bar. For significant scaling, use ring rows or banded pull-ups. Can reduce to 21-15-9 rep scheme or 27-21-15 for newer athletes. Intermediate option: full reps on thrusters, scaled pull-ups. Time cap can extend to 25 minutes for scaled versions.

Scaling Explanation

Scale if unable to perform 15+ unbroken thrusters at prescribed weight or 5+ strict pull-ups. Athletes should maintain consistent movement through all sets - if requiring singles on thrusters or pull-ups before final round, load/movement is too challenging. Priority is maintaining intensity while allowing proper mechanics. Scaled versions should target 15-20 minute completion time. Power output should feel sustainable but challenging throughout.

Intended Stimulus

Moderate-to-long glycolytic workout (12-18 minutes) with significant oxidative component. Tests muscular endurance and power maintenance across large sets. Primary challenge is managing shoulder fatigue while sustaining output. Descending rep scheme allows initial power expression before accumulated fatigue.

Coach Insight

Break thrusters into manageable sets early (11-11-11, 9-9-9, 7-7-7, 5-5-5, 3-3-3) to avoid redlining. Quick but controlled transitions between movements. For thrusters, focus on full hip extension and maintaining upright torso. On CTB pull-ups, minimize kip swing to conserve energy - efficient butterfly technique if available. Common failure point is round of 21 - athletes often go too large on initial sets. Consider alternating movements (5 thrusters, 5 pull-ups) in later rounds when fatigue sets in.

Benchmark Notes

This workout is a direct extension of Fran (21-15-9), adding two heavier rounds (33 and 27 reps) up front. Using Fran as our anchor: 1. Base Fran times (95/65 thruster + pull-up): - L10 M: 120-140s - L5 M: 320-360s - L1 M: 540-660s 2. Additional volume analysis: - Original Fran: 45 reps each movement - This workout: 105 reps each movement (+133%) - Extra 60 reps at heavier fatigue state 3. Round breakdown (male elite): 33 reps: 120s (2.0s/rep + transitions) 27 reps: 100s (2.2s/rep + fatigue) 21 reps: 85s (2.4s/rep + increased fatigue) 15 reps: 65s (2.6s/rep) 9 reps: 40s (2.8s/rep) Total elite time: ~360s (6:00) 4. Level scaling: - L10 (elite): 360s - L5 (intermediate): 720s (2x elite) - L1 (beginner): 1200s (3.3x elite) Female times are typically 15-20% slower due to the loading being relatively heavier compared to max strength. Final targets: Male - L10: 6:00, L5: 12:00, L1: 20:00 Female - L10: 7:00, L5: 14:00, L1: 22:00

Modality Profile

Chest-to-Bar Pull-Up is a gymnastics movement (bodyweight), while Thruster is a weightlifting movement (barbell). With two movements split between G and W modalities, each represents 50% of the workout's modality profile.

Similar Workouts to Open 19.5

If you enjoy Open 19.5, you might also like these similar CrossFit WODs:

• Vader (85% similar) - For Time 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of: Russian Kettlebell Swings (50% BW) 1-2-3-4-5-6...
• Karen + Johnny (85% similar) - For Time 35 Pull-Ups 35 Burpees 35 Hang Power Cleans (115/75 lb) 35 Push Presses (115/75 lb) 35 Kett...
• Stephen Russell (85% similar) - For Time 100 Dumbbell Squat Cleans (2x35/25 lb) 3 Burpees at the top of each minute...
• Regionals 9.3 (Canada East) (85% similar) - 21-15-9 Reps for Time Burpees Kettlebell Swings (1.5 pood) Time Cap: 7 minutes...
• The Fire Chief (85% similar) - Every 3 minutes (for 6 Rounds) in 18 minutes 6 Burpees 18 Alternating Dumbbell Snatches (50/35 lb) 7...
• Taco44 (85% similar) - For Time 44 Air Squats 44 Kettlebell Complexes (2 x 16/12 kg) 44 Burpees 1 Kettlebell Complex is co...
• Taters ‘N’ Burpees (85% similar) - For Time 20-18-16-14-12-10-8-6-4-2 reps of: Kettlebell Taters (24/16 kg) 2-4-6-8-10-12-14-16-18-20 r...
• Schwinger (85% similar) - 10 Rounds for Time 10 Kettlebell Swings (24/16 kg) 5 Burpees...

These WODs similar to Open 19.5 share comparable training demands, time domains, and movement patterns.