Open Workout 17.5
10 rounds for time of:
9 thrusters
35 double-unders
♀ 65 lb
♂ 95 lb
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Stimulus and Strategy:
Today’s workout is a retest of a previous Open workout from 2017. If you have completed this before, look back at your score. In most cases, the barbell loading should not be the limiting factor. Instead, it should be performing these two movements while managing a high heart rate. Most should aim to complete this workout in less than 20 minutes. That being said, today could be a day to try the prescribed version even if you have to break up each set of thrusters. This builds confidence and allows you to establish a time for this benchmark.
Scaling:
Reduce the loading of the barbell to maintain unbroken reps for most of your sets.
To reduce the complexity of the thruster, use a pair of dumbbells or perform a front squat followed by a push press. For the double-unders, perform as many as you can in 30 seconds or perform single-unders.
In case of injury or limitation, perform a single-arm dumbbell thruster, a front squat for an overhead limitation, or a push press for a squat limitation. For the jump rope, get on any machine and accumulate 6/8 calories per round.
Intermediate option / 10 rounds for time of:
9 thrusters
35 double-unders
♀ 55 lb
♂ 75 lb
Beginner option / 5 rounds for time of:
9 thrusters
35 single-unders
♀ 35 lb ♂ 45 lb
Coaching cues:
To speed up the cycle time on the thruster, think about pulling the barbell down from the overhead position. As soon as it hits your shoulders, move to the squat.