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Workout

24.3

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)

Open-Games

N/A

For the Coach

Resource Drive

Workout Overview

Stimulus

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

Scoring

Movements

Strategies

The One | Teaching Focus

Modifications

Logistics

Lesson Plan
(0-3 minutes)

(0-3 minutes)

Whiteboard Brief

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

General Warm-Up
(3-9 minutes)

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
(9-21 minutes)

Thruster

  • 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

Strength
(21-33 minutes)

Primer
(33-39 minutes)

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

Workout
(39-55 minutes)

(25-45 minutes)

  • Rest 5-10 Minutes Before Starting Workout

Enjoy the challenge!

Accessory Work

Additional Elements

Home Workout

Mindset

After Party

Have questions?

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