Workout Description

Why This Workout Is Hard

An intense 7-minute sprint with an ascending ladder of moderate thrusters and chest-to-bar pull-ups. Tests grip endurance and metabolic capacity under high intensity.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): The ascending ladder of thrusters and C2B pull-ups rapidly accumulates volume, severely testing leg/shoulder stamina (thrusters) and upper body pulling/grip stamina (C2B) under high intensity.
• Speed (8/10): This WOD is all about speed and maintaining a high cycle rate for both movements as the reps per round increase. Minimizing rest and quick transitions are critical.
• Endurance (7/10): An intense 7-minute AMRAP with an ascending ladder of moderate thrusters (100/65 lb) and chest-to-bar pull-ups (3, 6, 9, 12, etc.). This is a classic CrossFit sprint that heavily taxes grip endurance and metabolic capacity. (Identical to 11.6)
• Power (7/10): Thrusters are an explosive hip-drive and press movement. Kipping C2B pull-ups also rely on generating power. The WOD is a test of power-endurance at high intensity.
• Strength (4/10): Thrusters at 100/65 lbs are a moderate load, focusing on speed and cycling efficiency. C2B pull-ups test relative pulling strength endurance.
• Flexibility (3/10): Requires good front rack, squat, and overhead mobility for thrusters. Full range for C2B pull-ups.

Modality Profile

A couplet of a weightlifting movement (Thruster) and a gymnastics movement (C2B Pull-up). The stimulus is evenly split between G and W.

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If you enjoy Open 12.5, you might also like these similar CrossFit WODs:

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These WODs similar to Open 12.5 share comparable training demands, time domains, and movement patterns.