Open 24.3
5 Rounds
Workout Details
For Time:
5 Rounds of:
↳ 95/65 lbs (43/29 kg)
Rest 1 Minute, then:
5 Rounds of:
7 Thrusters (135/95 lbs)
7 Bar Muscle-Ups
Time Cap: 15 Minutes
Original WOD
For Time: 5 Rounds of: 10 Thrusters (95/65 lbs) 10 Chest-to-Bar Pull-Ups Rest 1 Minute, then: 5 Rounds of: 7 Thrusters (135/95 lbs) 7 Bar Muscle-Ups Time Cap: 15 Minutes
Coaching Tips
Strategy
- 1Pace yourself: Break up thrusters and pull-ups if fatigued, especially in the first round.
- 2Maintain a strong grip on the bar for pull-ups; consider using a mixed grip for better stability.
- 3For the thrusters, focus on a smooth transition from the squat to the overhead position; avoid pressing too early.
- 4Utilize the rest time effectively; mentally prepare for the next set of movements and hydrate if necessary.
- 5For muscle-ups, be sure to practice the transition to avoid losing momentum.
Safety Considerations
Technical Focus
Ensure proper shoulder positioning and maintain core engagement during the thruster and pull-up movements.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Row at a comfortable pace to elevate your heart rate.)
Mobility Work:
- Hip Flexor Stretch - 30 sec(Focus on stretching both hip flexors.)
- 10 Shoulder Dislocates(Use a band or bar to perform slow shoulder dislocates.)
- Ankle Dorsiflexion Stretch - 30 sec(Hold each position to improve ankle mobility.)
Activation Drills:
2 rounds- 10 Air Squats(Focus on proper form and depth.)
- 5-10 Push-Ups(Keep the core tight and body in a straight line.)
- 5 Pull-Ups (Assisted if Needed)(Focus on engaging the back to prepare for the chest-to-bar pull-ups.)
Scaling Options
Intermediate
Reduce the weights and reps slightly to maintain intensity without risking form.
- 1
thruster
Reduce weight to maintain proper form.
Weight: 75/55 lbs (34/25 kg)
- 2
chest to bar pull up
Chest-to-Bar Pull-Ups to regular Pull-Ups.
- 3
bar muscle up
Bar Muscle-Ups to Pull-Ups + Dips.
Scaled
Considerably lighter weights and easier versions of movements for form preservation and safety.
- 1
thruster
Use an empty barbell or light dumbbells.
Weight: 45/35 lbs (20/16 kg)
- 2
chest to bar pull up
Chest-to-Bar Pull-Ups to Banded Pull-Ups.
- 3
bar muscle up
Bar Muscle-Ups to Ring Rows + Jump Dips.