The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 15 | Thruster | 45 kg | 30 kg |
| 15 | Chest-to-Bar Pull-up | – | – |
Women: 4 min AMRAP: 15 Thruster 30 kg, 15 Chest-to-Bar Pull-ups; each 3 full rounds (90 reps) extend the clock by 4 min. Score: reps
How Open 13.5 works
Open 13.5 is an AMRAP: as many rounds and reps as possible in the set time. You work through the movements in order and start again from the top after the last one. Your score is the completed rounds plus the reps of the round you started.
Open 13.5 is one of the Open workouts. Workouts from the CrossFit® Open, the yearly worldwide online competition. They're standardized and a good way to compare yourself with others.
What's a good Open 13.5 time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | from 190 reps | from 171 reps |
| Advanced | from 130 reps | from 117 reps |
| Intermediate | from 100 reps | from 90 reps |
| Beginner | from 75 reps | from 68 reps |
| Novice | under 75 reps | under 68 reps |
Tips for Open 13.5
Find a pace you can hold for the whole time. If you go out too fast in the first few minutes, you'll lose more rounds at the end than you gained at the start. Plan short breaks before you need them.
How to scale Open 13.5
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Thruster: Dumbbell Thruster; Thruster with an empty bar
- Chest-to-Bar Pull-up: Regular pull-up; Banded Chest-to-Bar