Well, what I way to end the 2016 Open! I love this workout and it has nothing to do with the movements. What is awesome about it is that everyone in the world is on an equal playing field. There is no skill required here. No high reps gymnastics. No strength. Just your ability to handle pain. This workout test how much heart you have…nothing else. You, yes you, get your chance to throw down with everyone. It can’t get any better than that. When 14.5 came out 2 years ago, I remember saying that no other workout programmed has ever tested pure heart until then. This remains true 2 years later. So sell out and finish strong. It is all about you.

Game plan:
Break up your thrusters and pace your burpees. It is all about managing your heart rate. Then when you get to 6-3, you must sell out. Those seconds will be the difference in this workout. It is key not to start your sprint too early; many will want to go at 9, but if you do this, then you will have nothing for 6 and 3.

Here is a good thruster breakdown:
11-10 or 7-7-7
10-8 or 9-9-9
8-7 or 5-5-5
8-4, 6,6 or 4-4-4
6-3 or 5-4 (Trust me…only if you got it for sure, then go 9, but be smart)
6 (Sell Out)
3 (Sell Out)

Here is a good warm up:


500 M. Row

3 Rounds

10 Pass Through’s

10 Good Mornings

10 Thrusters (45/35/15)

10 Push Ups


Hip & Shoulder Mobility


EMOM 6 (Make sure to jack your hear rate!)

ODD: 5 Thrusters (95/65) (75/55) (65/45) (45/35)

EVEN: 5 Bar Facing Burpees

Good luck, everyone; it has been pleasure. If you are looking for a coach next year to take you to the next level, I have a few spots available for this coming season. Kick some ass!



*Coach Mike and Butch will be in.



10 Inch Worms


3 Rounds

10 Pass Troughs

10 Good Mornings

10 High Shrugs

10 High Pulls

10 Front Squats


Warm up Clean

WOD: (Teams of 4)

4 Rounds

100 Cal. Row

80 T2B

40 Cleans (185/125) (165/115) (155/105) (135/95)

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