WOD_2025_03_07

For time

Open Workout 25.2

21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀：65 lb, then 75 lb, then 85 lb
♂：95 lb, then 115 lb, then 135 lb

Time cap：12 minutes

Stimulus and Strategy

Today’s workout is a pyramid rep scheme with two movements. This is a moderate-duration effort that challenges you to push the pace with an elevated heart rate. The box jump-overs are slightly higher and require a bit more effort and focus as you are moving from one side to the other. Push the pace on each run and keep moving on the box jump-overs.

Scaling

Reduce the distance of the run and volume of the box jump-overs.

To reduce the complexity of the run, consider reducing the distance or substituting with an alternative. For the box jump-overs, reduce the height of the box to a height that allows you to maintain the jump. If necessary, consider stepping up as opposed to jumping.

In case of an injury or limitation, consider substituting the 400-meter run with a 900/1,250-meter Echo bike or a 400/500-meter row. For the 800-meter run, substitute with a 1,750/2,500-meter Echo bike or an 800/1,000-meter row. For the box jump-overs, reduce the height and perform step-ups or lunges.

Coaching Cues

To speed up the box jump-overs, try turning 180 degrees on top of the box before stepping down. This turn on top of the box will set you up to perform the next box jump-over because you will be facing the box and prepared for the next rep.