Workout Description

Why This Workout Is Very Hard

This is a high-skill, high-power burner with escalating loading and gymnastics difficulty under a tight cap. The first part rewards fast barbell cycling and efficient chest-to-bar pull-ups; the second demands strength-speed on heavier thrusters and advanced bar muscle-ups under severe grip fatigue. Expect elevated heart rate, forearm pump, and high technical demand throughout.

Benchmark Times for Open 24.3

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps under fatigue (85 barbell, 85 gymnastics) require repeatable contractions and minimal rest, especially as grip and shoulders accumulate volume in Part 2.
• Speed (7/10): Quick cycling and tight transitions determine outcome. Small, fast sets and prompt movement between bar and rig can save significant time across 10 total rounds.
• Power (6/10): Explosive hip drive on thrusters and muscle-up kip is key for speed and efficiency. Athletes who can express force quickly will cycle faster with fewer breaks.
• Strength (5/10): Not maximal strength, but the 135/95 thrusters under fatigue demand solid leg/press strength and midline stability to keep sets large while maintaining mechanics.
• Endurance (5/10): Short time domain with a built-in rest keeps this from being pure cardio, but sustained breathing control matters to hold pace across 10 fast rounds and a heavy second part.
• Flexibility (4/10): Thruster requires front rack and full overhead range; bar muscle-ups need shoulder extension and turnover mobility. Adequate but not extreme mobility ensures efficient positions.

Scaling Options

Scale to: 75/55 lb thrusters then 95/65 lb • Pull-ups → chin-over or banded C2B; BMU → chest-to-bar or jumping BMU • Reduce to 4 rounds each part if needed

Scaling Explanation

These options preserve the stimulus by matching relative loading, maintaining a pulling progression, and keeping the total work fast and repeatable within the time cap.

Intended Stimulus

Two fast sprints separated by a brief rest. Part 1 should feel punchy and controlled, with large thruster sets and efficient chest-to-bar. Part 2 turns heavier and more technical—manage grip, keep thruster sets composed, and hit confident bar muscle-up reps. Aim for quick transitions and steady breathing without redlining too early.

Coach Insight

Pace Part 1 at 85–90% effort—fast but sustainable. Use the 1-minute rest to reset breathing and chalk quickly, then commit to smart set sizes in Part 2. The one tip: Protect your grip. Keep transitions crisp and avoid unnecessary hangs. Common mistakes: Opening with unbroken hero sets that blow up your forearms, sloppy rack positions on thrusters, and failed muscle-ups from rushing the kip.

Benchmark Notes

Times are graded from hitting the cap (15:00) down to elite finishes around 8 minutes. If you’re near the middle, expect 11–12 minutes. Faster athletes keep thrusters unbroken, minimize chalk breaks, and string gymnastics efficiently. If you time-cap, count completed reps to compare progress.

Modality Profile

Even split between gymnastics and weightlifting. Thrusters (barbell) account for half the work, while chest-to-bar and bar muscle-ups (gymnastics) make up the other half. No monostructural component—intensity and pacing come from fast transitions and cycling rather than traditional cardio.

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