WOD:
𝗢𝗽𝗲𝗻 𝗪𝗼𝗿𝗸𝗼𝘂𝘁 𝟮𝟰.𝟯
𝗔𝗹𝗹 𝗳𝗼𝗿 𝘁𝗶𝗺𝗲:
𝟱 𝗿𝗼𝘂𝗻𝗱𝘀 𝗼𝗳:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
𝟱 𝗿𝗼𝘂𝗻𝗱𝘀 𝗼𝗳:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)
𝗦𝗰𝗮𝗹𝗲𝗱:
All for time:
5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups
Time cap: 15 minutes
𝗦𝘁𝗿𝗮𝘁𝗲𝗴𝘆:
The Strategy for this workout varies highly depending on your abilities. We have because of this written three different strategies: Level 3: Time between 10-15 min, Level 2: Athlete who has Bar Muscle Up/Chin over Bar Pull Up (Scaled) but will not be able to do 35 of them, Level 1: Athlete who has not yet Bar Muscle Up/Chin over Bar Pull Up (Scaled)
Note that the same strategies works for RX as well as for Scaled
𝗟𝗲𝘃𝗲𝗹 𝟯:
If your goal is to get under 10 min in this workout you most likely need to push most of the set in the first part unbroken. If your goal is a time over this you will have time to split up the repetitions in order to save your grip which will be a limiting factor in this workout.
Thrusters/CTB:
We recommend a 6/4 break on the movement you think are the hardest or on both. The rule you should have for yourself though is that if you are going to split up the repetitions you need to start right away. If you are going to do it in bigger sets you are allowed to rest more in between movements.
Thrusters/BMU:
Most athletes will have to break these. Same rule applies for this as for the TH/CTB. If you break up a set you need to start the movement right away. Be ready for the round 3-4 to be the hardest.
The most important thing in the workout is to be as relaxed as possible while doing both the Thrusters and the CTB, focus on finding a breathing rhythm and use as little energy as possible for each rep. For the Thrusters, remind yourself to use the legs as much as possible and try to relax.
𝗟𝗲𝘃𝗲𝗹 𝟮:
If your goal is to get as far into the second part as possible one key here is to not burn up on the first part. We recommend splitting the CTB Pull Ups in 2 or more sets and while you move think about the next part. Rather get there 30 seconds later where the body feels ready to push than 30 sec more early and already taxed.
A smart Strategy for you could be to do the workout in a interval format:
EMOM gives you a time of 5 min on the first part and 9 min on the second part
E1:15 gives you a time of 6:15 and 7:45 for the second part. Play around with different scenarios for your intervals and try to come up with a format where you will be ready for that second part that is the most important for you.
When you get to the Bar Muscle Up you should keep focus on getting as much help from your kip as possible. The more you can utilize this the more repetitions you will be able to do in the end.
Be ready for the second Thruster bar to be really heavy. Focus on using as much legs as possible. Always when splitting up the repetitions, decide for how long you are allowed to rest for
𝗟𝗲𝘃𝗲𝗹 𝟭:
If you know you will not get to the Bar Muscle Up your goal is to get done with the first 5 rounds as fast as possible (or as far into them as possible).
The first thing that will decide our tactic is how confident we are on CTB Pull Ups. As a rule of thumb we never want to do bigger sets than 30% of our max rep. If your max rep is 10, we want to keep our sets to 3 or less repetitions. This will allow us to start the next set right away. Also be okay in doing singles if needed for these. If done with a high frequency this can actually be a strategy that takes you really far since its a really good way to save the grips for the later rounds.
For Thrusters: Split these up earlier than you think you would need to. The goal should be to be able to do the same sets for each round (maybe apart from first set that you could do bigger)
𝗠𝗶𝗻𝗱𝘀𝗲𝘁:
In a workout like this there is a very high demand on your mental effort. The biggest thing is often to be ready for this to be going to hurt. If we are ready for this it’s often much easier to welcome the pain. What also often helps is to actually focus on where its painful, you then often notice that the pain is very local and that the rest of the body feels ok. In this workout the forearms and possible legs will hurt but a lot of other body part will not feel anything.
Last thing that is often good to prepare is what you (or others) are going to say to you during the workout. A good cue is often to think about how you want it to feel when the workout is over.
𝗪𝗮𝗿𝗺 𝗨𝗽:
A, 5-10 min Optional Erg
B, Mobility/Activation:
1-3 Rounds:
1/1 min Weighted KB Ankle Stretch
10/10 Dynamic Couch Stretch
10 Dynamic Downward Dog
5 Scapula Push Up
5 Scapula Pull Up
C, Gradually Build up to 3 Thrusters at 61/43 kg (135/95 kg)
When building up the Thrusters, focus on how you can use as little energy as possible on each rep
D, Prepare for both Chest to Bar Pull Ups and Bar Muscle Up
E, E3MOM for 6 min:
1, 10 Thrusters+1-10 Chest to Bar Pull Ups
2, 7 Thrusters+1-7 Bar Muscle Up
Use this to find the pace for the workout
