March 15th


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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)



For the Coach

Resource Drive

Workout Overview


CompTrain! Cole Sager here dropping into your inbox one more time with some 24.3 tips on how to get the most out of your performance! We’ve already discussed a fail-safe approach on how to approach workouts to get a specific feel for 3 categories of athletes. 

Here’s a reminder:

How The Workout Should Feel
Open Athlete: Challenging, but calculated
Quarterfinals Athlete: Paced and in control
Semifinal Athlete: All the above with an attack
How to Approach A Workout
Open Athlete: Find the crux of the workout and build your workout around that. 
Quarterfinals Athlete: Know your pace and strategy
Semifinal Athlete: Know your strength and where to attackNow let’s dive into optimizing 24.3

General Thoughts

The first five rounds are a trap…  you are going to want to be diligent, well-paced, and calculated through those rounds. 

The second five rounds are the start of a completely new, harder workout. Set yourself up wisely to perform well here by approaching the first half intelligently. There is a good chance that even if you are well-paced in the first workout, you will be working for 1.5 times longer the second workout.Unless you are a ninja with gymnastics and proficient with thrusters, I would recommend breaking early on. I do not see any shame in a 2-3 second break during the lighter thruster weight and 1 quick break on the chest-to-bars in order to fend off fatigue. The last thing we want is to get to the bar muscle-ups and have to just stand and stare at them. Similarly, I would definitely recommend breaking the heavy thrusters up into at least 2 sets. More often than not, an athlete eats up the time they save going unbroken on a heavier thruster because of slower transitions. Be crisp and choose your breaks. Don’t let the workout force your breaks for you.


Ultimately this workout hinges upon your capacity to do bar muscle-ups, especially under fatigue. Set yourself up the best you can to get as many reps of bar muscle-ups as possible. If you cannot do bar muscle-ups, then it is a race to complete the first 5 rounds as quickly as you can. Then use the remainder of the time cap to attempt bar muscle-ups once you have recovered a bit. I recommend taking at least 3-4 minutes of rest before starting the second portion to give yourself the best chance at getting a bar muscle-up. One bar muscle-up rep will be a massive separator on the leaderboard. 

The One | Teaching Focus



Lesson Plan
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up


A) 3 Minute Echo Bike

*On the minute, perform a 5-second hard sprint

*Increase power output each successive sprint

B) General Warm Up

Lower Body Prep

  • :30 Pigeon right
  • :30 Pigeon left 
  • :30 Downward dog w/ foot pedal
  • :30 Alternating spidermans 
  • :30 Bootstraps 
  • :30 Scorpions
  • :30 Cossack Squats
  • :30 Knuckle draggers
  • :30 Hollow rocks 

Rig Prep 

  • 2 Sets 
  • :10 Deadhang 
  • :10 Active hang 
  • :10 Scap pull ups 
  • 3 Jumping negative pull ups some text

Modify to ring rows 

  • 3 Kipping pull upssome text

Modify to jumping

  • 3 Kipping CTB pull ups some text

Modify to jumping

  • 3 Butterfly pull ups some text

Or maintain kipping 

CT Barbell Flow :15 - :20 each 

  • Goodmornings 
  • Back Squats
  • Elbow rotations 
  • Press & reach 
  • Stiff leg deadlifts 
  • Front squats 

Specific Warm-Up


  • Establish stance, grip, & set up
    Shoulder width stance
    Full grip on bar
    Bar on shoulders with full grip
    Elbows high
  • 3 push press
  • 3 front squats
  • 3 thrusters



Complete Rx or Scaled movements based on what version of the workout  you’re doing today. 

  • 10 Thrusters (Empty Bar)
  • 10 Pull-Ups (Chin Over Bar)
  • - Rest 30 Seconds - 
  • 7 Thrusters (Weight 1)
  • 7 Chest-To-Bar Pull-Ups 
  • - Rest 30 Seconds - 
  • 4 Thrusters (Weight 2)
  • 4 Bar Muscle-Ups
  • Rest 1:00 Between Rounds

(25-45 minutes)

  • Rest 5-10 Minutes Before Starting Workout

Enjoy the challenge!

Additional Elements

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After Party

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