Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy thrusters (95/65) with high-skill chest-to-bar pull-ups in a descending ladder format that prevents meaningful recovery. The 105 total reps of each movement creates significant fatigue accumulation, with grip and shoulder endurance becoming major limiting factors. The continuous nature and movement interference (shoulders/grip) will force most athletes to break sets frequently, making completion challenging despite manageable individual loads.

Benchmark Times for Open 19.5

• Elite: <5:00
• Advanced: 6:00-8:00
• Intermediate: 10:00-12:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 105 total reps of each movement tests upper body pulling and pushing stamina extensively, with grip fatigue becoming a major limiting factor.
• Endurance (8/10): High-volume descending ladder with minimal rest creates significant cardiovascular demand, especially as fatigue accumulates through the later rounds.
• Power (7/10): Thrusters are inherently explosive hip-drive movements, and maintaining power output through fatigue becomes increasingly challenging.
• Strength (6/10): 95/65 lb thrusters require moderate strength, while chest-to-bar pull-ups demand significant relative strength throughout high volume.
• Speed (6/10): Fast transitions and maintaining high cycling speed are crucial, especially in early rounds before fatigue limits movement velocity.
• Flexibility (4/10): Thrusters require overhead mobility and ankle flexibility, while chest-to-bar pull-ups demand shoulder and thoracic spine mobility.

Movements

• Thruster
• Chest-to-Bar Pull-Up

Benchmark Notes

This workout is essentially an extended version of Fran (21-15-9 Thruster 95/65 + Pull-Up), but with chest-to-bar pull-ups and additional rounds of 33 and 27 reps. Using Fran as the primary anchor: L10: 120-140 sec, L5: 320-360 sec, L1: 540-660 sec. Total reps per movement: 105 vs Fran's 45 (2.33x volume). Movement breakdown: Thrusters 95/65 at 2-3 sec/rep fresh, chest-to-bar pull-ups at 1.5-2.5 sec/rep fresh. Round-by-round analysis with fatigue: Round 1 (33 reps): Thrusters 33×2.5=83s, C2B 33×2=66s, transitions 10s = 159s. Round 2 (27 reps): 1.1x fatigue, Thrusters 27×2.5×1.1=74s, C2B 27×2×1.1=59s, transitions 10s = 143s. Round 3 (21 reps): 1.2x fatigue, Thrusters 21×2.5×1.2=63s, C2B 21×2×1.2=50s, transitions 10s = 123s. Round 4 (15 reps): 1.3x fatigue, Thrusters 15×2.5×1.3=49s, C2B 15×2×1.3=39s, transitions 10s = 98s. Round 5 (9 reps): 1.4x fatigue, Thrusters 9×2.5×1.4=32s, C2B 9×2×1.4=25s, transitions 10s = 67s. Total elite time: ~590s (9:50). However, this is significantly longer than Fran due to 2.33x volume plus additional fatigue from higher rep rounds. Scaling from Fran anchor proportionally: Fran L10 130s × 2.33 × 1.0 (elite efficiency) = 303s. Fran L5 340s × 2.33 × 1.1 (intermediate fatigue) = 872s, but capping at 720s for realism. Fran L1 600s × 2.33 × 1.2 (novice breakdown) = 1680s, but capping at 1200s (20min time cap). Final targets - L10: 300s (5:00), L5: 720s (12:00), L1: 1200s (20:00 time cap).

Modality Profile

Two movements: Thruster (weightlifting with barbell) and Chest-to-Bar Pull-Up (gymnastics bodyweight movement). Equal split between weightlifting and gymnastics modalities.