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)
N/A
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
Whiteboard Brief
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
Rig Prep
Modify to ring rows
Modify to jumping
Modify to jumping
Or maintain kipping
CT Barbell Flow :15 - :20 each
Thruster
Complete Rx or Scaled movements based on what version of the workout you’re doing today.
Enjoy the challenge!
