For Time:, 5 rounds of, 10 thrusters (95/65), 10 chest-to-bar pull-ups, , Rest 1 minute, , 5 rounds of, 7 thrusters (135/95), 7 bar muscle-ups
Primary movement: Thrusters/MU
Open 24.3 closed the 2024 Open with a two-part thruster and gymnastics test: 5 rounds of 10 thrusters (95/65 lb) and 10 chest-to-bar pull-ups, then exactly 1 minute of rest, then 5 rounds of 7 thrusters (135/95 lb) and 7 bar muscle-ups - all for time within a 15-minute cap. The first half is a Fran-style burner nearly everyone can attack; the second half raises both the load and the skill dramatically. It's two workouts in one, and the rest minute is the hinge between them.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | cap (finish part 1) | cap (finish part 1) |
| intermediate | cap+ (into part 2) | cap+ (into part 2) |
| advanced | 13:30 | 14:00 |
| elite | sub 11:00 | sub 12:00 |
15-minute cap. Many athletes' scores are reps completed at the cap.
Where does your Open 24.3 Rx land?
Log it once and the app places you on this table automatically, then tracks the trend.
Pace the first half at 90%, not 100% - your second-half capacity is worth more than 30 seconds of first-half glory. Thrusters unbroken at 95/65; chest-to-bars in 2 quick sets if needed. Use the rest minute deliberately: change the bar load early if self-managed, chalk, and take the last 15 seconds at the bar. In the second half, singles on bar muscle-ups with short rests are the sustainable play for most; the heavier thrusters reward a 4-3 break. If bar muscle-ups aren't there yet, your workout ends at round 5 - make the first half count.
Official scaled: jumping chest-to-bar pull-ups and chin-over-bar pull-ups with lighter thrusters (see the Scaled entry). Training version: do part two with chest-to-bar pull-ups or banded muscle-up progressions.
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