The last workout of the 2019 Open is here, and we want to go out with a bang. As in previous weeks, we teamed up with The Progrm to bring you some helpful pointers for what’s sure to be a challenging workout.

We’ve never made it through The Open without thrusters. Combine them with chest-to-bar pull-ups, and you have one deadly couplet. Here are some of the key takeaways from The Progrm.

19.5 Strategy and Tips

The Warm-Up

Work your way up to a warm-up of:

2 rounds 

  • 5 thrusters
  • 5 C2B pull-ups

The Thrusters

  • Stay relaxed and breathe throughout the movement.
  • Break the reps up early, well before you hit failure.
  • Keep your barbell close to the pull-up rig for faster, smoother transitions.

Bonus tip: Think of keeping your chest up at the bottom of your thrusters. When your torso dips, it’s harder to get out of the bottom.

The Chest-to-Bar Pulls-Ups

  • Break them up early, regardless of whether you’re doing butterfly or kipping.
  • Quick singles are better than longer sets with longer rest!
  • If you’re doing singles, stick to kipping — it’ll be more efficient.

Bonus tip: Keep your rest periods quick and even by picking a certain number of breaths you’ll take before hopping back on the bar each time.

The Progrm’s Gear Suggestions

  • Knee sleeves, to make the thrusters easier.
  • Grips, to avoid tearing during the C2B pull-ups.

View our selection of knee sleeves and grips, perfect for the Open. Good luck with 19.5!