This week’s WODprep 25.3 Strategy Guide is brought to you by Thirdzy.
It’s the ONLY supplement I’ve ever promoted, because I take it every single night and can actually feel the difference. Thirdzy is a melatonin-free sleep aid that uses clinically-backed ingredients, in the right dosages, to help you fall asleep faster, and wake up feeling refreshed without the "melatonin hangover”.
Click here to use the code “OpenRefund” and they’ll give you a massive discount on their 30 or 90 day subscriptions (covers your 2025 Open registration cost) AND they’ll automatically expedite the shipping on your order for no extra fee.
Just go to Thirdzy.com and use the code "OpenRefund" to claim your discount and help support WODprep's free Open Strategy content! Discount expires March 21st at midnight!
Time to Tackle Open Workout 25.3!
Open 25.3 is a chipper of rowing and barbell cycling, layered between multiple chunks of wall walks. This workout will test shoulder endurance and mental fortitude—you’ll need to keep chipping away without blowing up.
The goal is to keep moving steadily during the wall walks, chip away at the barbell, and finish hard on the row.
The workout truly begins after you finish the first row and start round 2 (of 5): wall walks, deadlifts, power cleans, and finally, power snatches.
The time cap is 20 minutes. Some athletes have already finished in under 10, but for us mortals, getting across the line with a little time to spare is a solid goal.
This guide breaks down the best pacing strategies for every athlete level, plus movement-specific tips, breathing techniques, and transition tips to help you maximize your score.
Let’s get after it.
>>> If you want to read the full movement standards, click here
Overall Strategy for CrossFit® Open 25.3
If you want to crush Open Workout 25.3, you need a game plan. Going full send right from the start might feel good for the first couple of minutes, but it won’t end well. This workout is all about pacing, efficiency, and knowing when to push.
The front half of the workout is not as important as what happens from the cleans on. Use the first few movements to set yourself up for composure for cleans and beyond.
Whether you’re aiming for a top percentile finish or just want to maximize your personal score, we’ve broken each strategy down by athlete skill level.
Elite Athletes For 25.3 Open
Expected Score: 12–15 minutes (sub-14 min ideal).
Elite-level athletes will need to find the balance between speed and sustainability. Every movement in this workout taxes a different part of the body, so the goal is to keep transitions fast and minimize wasted time.
Let’s break it down:
Wall Walks
Efficiency over speed is the name of the game. You don’t need to sprint, but you do need to be consistent. Aim for around 40 seconds for this section—pushing faster than 30 seconds can cause unnecessary fatigue and leave you redlining early, which will slow you down on the wall walks.
Maintain a strong core, control your movement, and avoid excessive no-reps by making sure both feet and hands meet the standard. The difference between good and great wall walks is the ability to stay smooth without burning out.
Row
Your first row should be slightly slower than your 2k pace. Think of it as a controlled effort that keeps your heart rate in check while banking a solid number of calories. As the workout progresses, your final row is where you empty the tank
DeadliftsBreaking up the deadlifts early will save your grip and posterior chain. A good rep scheme is 10-8-7 (2–3 quick sets) or something similar if this weight is less than 50% of your deadlifts. Quick, controlled drops with no excessive rest between sets will keep you moving efficiently. If the weight is more than 50% but less than 80% 5’s might be a good plan for you.
Cleans
Fast singles are the way to go. Keep a high-hip setup to avoid over-fatiguing your legs and make sure you’re resetting properly between reps. The goal is to hit a steady rhythm—9 to 10 reps per minute is a good target.
Snatches
Most elite athletes will stick with singles, but if you’re extremely confident with touch-and-go, sets of 3–5 can work in the early rounds. Prioritize a strong pull and fast turnover while keeping your cycle time under control.
Final Row
This is the sprint—the final push to the finish. Ramp up the pace and go all out in the last 20-30 seconds. Your legs will be screaming, but this is where you can make up valuable time.
You won’t be able to truly sprint while sitting on the rower, but once you catch your breath and get your legs back after the wall walks, empty the tank and give it everything you have until the end.
Rx Athletes For 25.3 Open
Expected Score: 15–18 minutes.
For Rx athletes, the key is managing shoulder fatigue early so you don’t hit a wall. Pacing, smart breaks, and efficient movement patterns will make or break your performance. Here’s how to approach each section of the workout:
Wall Walks
Keep these steady and controlled—efficiency is key. Avoid unnecessary extra steps and make each rep count. Aim for a pace of 10 seconds per rep, targeting around 1:00 total for all wall walks.
If needed, take small, quick breaks between reps to stay consistent and avoid early burnout.
Smooth, controlled movement is the key to staying efficient rather than wasting energy. If you do take a break, make sure your arms are relaxed and not under tension.
You can pause briefly on the ground between reps and still average about a minute per 5 wall walks. Don’t feel rushed early on—pacing yourself here will pay off later in the workout.
Deadlifts
If your deadlift weight is 60% or more of your max, choose sets of 3-5 reps to stay efficient. If deadlifts are a strong point, break them into 8-7-5-5, keeping rest breaks under 5 seconds to maintain momentum without gassing out.
Breaking them up into 8-7-5-5 or even consistent sets of 5 will help preserve grip strength while keeping you moving efficiently.
Cleans
Quick singles will be the best strategy for most athletes. Keep a high-hip setup to avoid over-fatiguing your legs, and make sure you're resetting properly between reps. The goal is to maintain a steady rhythm—7-9 reps per minute is a solid target to keep you moving efficiently.
Fatigue management is key—don’t redline too soon. You need to be ready to jump straight into your next set of wall walks, and your pacing on these cleans will set you up for success there.
Snatches
Same strategy as cleans—quick singles or small sets of 3 from the start. The biggest risk here is shoulder fatigue, so don’t force big sets if it compromises your positioning.
Final Row
Start steady and build into an aggressive finish. You’ll be tired, but this is where a strong mindset makes the difference. Push hard and leave nothing in the tank
55+ Rx Athletes For 25.3 Open
Expected Score: Top Scores 12–16 Minutes
For 55+ Rx athletes, the workout shifts in a few key ways. Expect a faster wall walk pace, larger unbroken barbell sets, and a greater focus on bar control.
For this division, the barbell takes center stage, making it the cornerstone of the workout rather than the wall walks. Stay mindful of pacing and efficiency to keep moving strong.
Scaled Wall Walks
This movement might be new to you, so take some time beforehand to practice the scaled version.
Focus on dialling in your hand placement and step sequence to keep it smooth and efficient during the workout.
Aim to complete each set in about 30 seconds while maintaining control and consistency.
Deadlifts
Keep your sets manageable—try 10, then 5s, or 10, 8, 7. There’s no need to go bigger than that, as it could push you into the red too soon without saving much time.
If the weight is 60% or more of your max deadlift, consider smaller sets of 5s or even 3s to avoid early fatigue while maintaining solid technique. Keep your rest short—about 5 seconds between sets—to stay steady without burning out.
Cleans
Expect some bounce if you're doing singles, so cycling your reps will be the better move. Try breaking them into sets like 8-7-5-5, 10-8-7, or quick sets of 5s if needed. Use the cleans to stay in control and set yourself up for bigger sets on the snatches—don't burn out too soon.
Snatches
For cleans, stick to 3–5 reps per set to keep things smooth and consistent. When you hit the snatches, push for slightly bigger sets if you can, but don’t rush at the expense of good mechanics. Staying efficient and controlled will keep you moving strong through the rest of the workout.
Rowing
The first row carries more weight than usual. Since your wall walks are quicker with less time under tension, top athletes will be pushing the pace here.
You don’t want to lose too much time, so choose a pace that lets you get right off the rower and straight to the wall without hesitation.
The final row is all-out—empty the tank. Don’t hold back. Make it hurt.
Intermediate Athletes For 25.3 Open
Expected Score: Aim to finish under the time cap or as close as possible.
For intermediate athletes, pacing is everything. Your goal is to stay steady, keep moving, and avoid getting stuck on any one movement. If you think you’re going out too hot, then you are. Remember, it’s better to start slow and keep going rather than redlining.
Wall Walks
Move at a steady pace and avoid excessive no-reps by being deliberate with hand and foot placement. Aim for 15-20 seconds per rep, keeping each set of wall walks between 1:00-1:20, depending on your strengths.
Start at a pace you can maintain all the way through—if it feels slow and controlled at the beginning, you're doing it right. Take short rests as needed, but don’t let them drag out—the goal is to keep your momentum throughout the workout.
Deadlifts
Break these into sets of 5 or fewer to keep your form solid and avoid excessive fatigue. If the load is heavy or high-volume deadlifts are a challenge, prioritize form and quick resets. Maintaining a steady rhythm will help you stay efficient without burning out.
Choose a set size that will allow you to keep your rests between sets to 5 seconds. If your rests are getting longer than 5 seconds, decrease your set size and keep moving!
Cleans/Snatches
Singles are your safest bet, but if you're confident, sets of 3–5 can work. Focus on staying composed and moving smoothly rather than rushing for speed. Whatever you do, don’t go too big if it means you’ll be standing around before starting your wall walks—keep yourself moving with intention.
Rowing
Your first row sets the tone for the workout. Keep a pace that lets you hit the wall walks fast and efficiently without leaving you gasping for air. Stay controlled, stay smooth.
The second row—if you get there—empty the tank. Give it everything you have to finish under the time cap. No holding back.
Beginner Athletes For 25.3 Open
For beginners, the name of the game is control. The best way to avoid hitting a wall is to take smart breaks and keep movement quality high.
Here’s how to approach each section of the workout:
Wall Walks
These will add up quickly, so don’t rush. Take deliberate breaks—3 to 5 seconds before each rep can help you stay steady without burning out too soon.
Deadlifts
Stick to 5 reps or fewer per set, adjusting based on how heavy the weight feels. Prioritize good form over speed—sloppy reps will cost more time than a quick reset.
If the weight feels challenging, start with sets of 2-3 reps, then transition to singles when needed, but stay on a clock to keep your pace steady and avoid unnecessary downtime.
Singles are also a smart option if the deadlift is above 80% of your 1RM.
Cleans/Snatches
If you’re doing the workout as prescribed, singles are your best bet. Give yourself a small countdown between reps so you can stay at an 85% effort level—hard enough to keep moving but controlled enough to avoid early fatigue.
Rowing
Find a pace that hovers around 85% effort, ensuring you stay efficient and controlled for the rest of the workout. You want to push, but not so hard that it costs you on the next movements.
Your first row is all about setting yourself up for success—keep the intensity in check so you can hit the wall walks smoothly and without gasping for air.
When you reach the final row, it’s time to go all in. Give it everything you have to finish strong and beat the time cap. Leave nothing in the tank.
How to Optimize Your Transitions & Rest Breaks for 25.3
We want to catch our breath as we move from one movement to another—not while standing around staring at the barbell.
Avoid walking away from the barbell or holding tension at the bottom of a wall walk. The key is to get to your next movement and start that first rep right away.
Wall Walks to Rower
Your rower must be set up at least five feet away from your wall walk station, so plan accordingly. Set up your rower straps so you can slide your feet in fast and start pulling immediately.
>>> Check out Coach CJ’s video for a detailed breakdown on rower setup.
Set your foot straps snug but loose enough for a quick exit. Start pulling as soon as one foot is in—don’t waste time locking both feet in before taking your first stroke. When finishing, slide your feet out smoothly and step off immediately.
Wall Walks to Barbell
Head straight to your barbell, which also needs to be at least five feet away from your wall walks.
Make sure your bar is ready before starting—clips should be tight but not impossible to adjust mid-workout.
Quick singles are the way to go for most athletes. Reset between reps rather than burning out with big touch-and-go sets too early.
Rest Break Strategy
Keep rest intentional—3 to 5 seconds max between sets. For singles on cleans, find a rhythm that lets you stay at a manageable heart rate without wasting too much time.
For deadlifts, no pausing at the top—keep the cycle rate up and stay efficient. Rest with the bar on the ground, not in your hands, to conserve energy and maintain a steady rhythm.
You should be steadily chipping away and constantly moving without becoming too fatigued and feeling the need to stop for rests.
The Most Common Mistakes and How To Avoid Them
These mistakes can make or break your last Open workout, and trust us—you don’t want to be that person redoing it on Monday when everyone else is celebrating on Saturday.
So, let’s cover a few details again to help you get it right the first time, so you can walk away knowing you gave it everything.
Wall Walks
Wall walks might only be five reps per round, but at 25 total, they can make or break your workout. If there’s anywhere that can slow you down or lead to silly technical mistakes, it’s here.
Blasting through them too fast will burn you out early, making everything that follows way harder.Stay controlled and find a steady rhythm.
Extra steps waste energy, so be deliberate with hand and foot placement. And don’t rush—sloppy reps mean no-reps, and the last thing you want is to repeat a rep just because you weren’t precise.
Rowing
Feeling fresh? Great—don’t ruin it by rowing too aggressively out of the gate, you have a long way to go. If you go too hard here, the rest of the workout will feel brutal. Pick a pace that lets you manage the full workout without redlining.
Deadlifts
Holding onto big sets might feel efficient, but it’ll catch up with you. Break into smaller, controlled sets to stay consistent. Also, bouncing reps might seem faster, but it spikes your heart rate and throws off your pacing. Stay smooth and controlled.
Cleans and Snatches
Big sets at the start might feel strong, but they lead to long, slow breaks later. Quick singles or small sets keep you moving. And if you’re used to walking away from the bar after every break, stop. Take a quick step back, reset, and get right back to work.
Movement Limiters & How to Work Around Them
Every athlete has strengths and weaknesses, but how you manage them in this workout will determine your score. Don’t let a weakness control your pace—adjust your strategy so you can keep moving efficiently.
In this workout, if you have a weakness, you won’t have much opportunity to make up for it elsewhere, so you need to be smart about how you approach it. Read your section to find out what you can do
If wall walks are your weakness:
We don’t want to rush through movements we’re good at just to save time for wall walks.
Maintain a sustainable pace on the other exercises so you can attack the wall walks with intention.
Plan for rest between each rep. Deliberate pacing ensures you meet the standard without burning out.
Keep your hand placement consistent and efficient—aim for 4-5 steps up and down rather than inching your way to the wall.
Fully unload your arms by placing them out to your sides, take a breath between reps to prevent early fatigue, and opt for frequent short breaks instead of fewer long ones.
Try to avoid lingering at the top—your final hand touch to the tape should be a “tap and go.” The moment you make contact, start moving back down to the floor.
If rowing is your weakness:
If rowing isn’t your strength, don’t overdo it—pushing too hard early can create unnecessary fatigue. On the first row, aim for about 85% effort, meaning you should still be able to say 4–6 words while rowing.
This controlled pace allows you to transition smoothly into the next movement without excessive recovery time. Keeping it steady here sets you up to execute your plan on the more demanding lifts later in the workout.
Remember, the row isn’t the most critical part, so conserve energy where you can for a stronger overall performance.
If deadlifts are your weakness:
If deadlifts tend to slow you down, start with small sets and use the clock to maintain a steady pace. Focus on a neutral spine and keep the bar close to conserve energy.
Avoid resting at the top—hit the standard and immediately return the bar to the ground. If needed, transition to singles, using the clock or a countdown to stay consistent.
Keep efficiency in mind to avoid fatiguing your pull for cleans and snatches. Smaller sets with shorter breaks will help you stay controlled and set yourself up for steady singles on the Olympic lifts.
Remember, use our recommendations to benchmark your reps based on how the barbell weight compares to your 1RM in the workout.
If cleans are your weakness:
If cleans are a struggle, commit to singles from the start with a controlled 3–5 second reset between reps. Maintain a high-hip position for efficiency, using your hinge to relieve your quads.
To stay consistent, avoid pushing the pace too hard on the set of wall walks before cleans— you need to be able to get to your bar with enough energy to help you stick to your plan.
Use the clock to keep a steady rhythm and prevent unnecessary time loss while preserving your shoulders for the full workout.
If snatches are your weakness:
If snatches are your weakness, pace yourself strategically. Before hitting the bar, take your time on the wall walks to avoid excessive shoulder fatigue.
When lifting, stick to singles and focus on a strong starting position—rushing the pull often leads to failed reps.
Use your legs to drive the bar overhead efficiently, and keep an eye on the clock to maintain a steady rhythm. If you feel close to failure, give yourself a little extra rest between sets to stay consistent.
Breathing Strategies to Prevent Gassing Out
Breathing correctly can keep you in control and prevent you from redlining too soon. The goal is to stay steady and keep your heart rate manageable throughout the workout.
Wall Walks
Inhale as you move up the wall, exhale at the top. Inhale on the way down, then exhale when you reach the floor. Avoid holding your breath—keeping a natural rhythm will help you stay efficient through all 25 reps.
Rowing
Exhale on the pull, inhale as you recover on the return. Syncing your breath with each stroke helps keep you controlled. A good test? You should be able to say 4-5 words comfortably during the first row—if not, you’re pushing too hard.
Barbell Work
Exhale on the pull and inhale at the top for deadlifts. For cleans and jerks, exhale in the catch position. If the barbell isn’t heavy, don’t waste energy over-bracing. You still need to create tension, but not at the same level as a 1RM lift.
Stay efficient, and let your breathing fuel your movement rather than hold you back.
The Mindset Shift You Need to Conquer 25.3
Your mental game is just as critical as your physical preparation. CrossFit® Open 25.3 isn’t just about strength or endurance—it’s about grit, strategy, and mental composure.
The way you approach it will determine whether you hit a personal best or fall short.
Mental Trick: Stay in the Moment
One of the biggest mistakes athletes make is thinking too far ahead—worrying about how hard the later rounds will be or doubting whether they can hold their pace. Instead, stay present.
Focus only on the movement you’re performing right now. Execute each rep with precision and efficiency.
- Breathe with intention: Establish a breathing rhythm that keeps you composed.
- Use a mantra: A simple phrase like "one rep at a time" can help reset your focus when fatigue creeps in.
- Stick to your plan: Don't let adrenaline push you to go unbroken if that wasn't your original strategy. Trust your pacing.
Sprint to the finish: If you’ve paced correctly, there should be nothing left in the tank when you hit the last few reps. This is your moment—leave it all on the floor.
Break It Into Sections
Approaching 25.3 as one long grind is a recipe for burnout. Mentally divide the workout into smaller, digestible pieces:
Movement-by-movement focus: Each station is its own challenge. Conquer it, reset mentally, and transition with control.
Mini-goals: Whether it’s maintaining a certain pace on the rower, sticking to a rep scheme, or keeping rest times minimal, set micro-goals within each movement.
Visual checkpoints: If possible, mark out where you want to be at certain time intervals. This helps keep you accountable and prevents you from falling off pace.
Embrace the Pain Cave
The final minutes of 25.3 will test your limits. That’s where mental toughness separates the best from the rest.
Acknowledge the discomfort—then push past it. Don’t let the pain dictate your effort.
Use external motivators: Whether it's a coach shouting encouragement, the leaderboard in your gym, or the knowledge that this is the last Open workout—find something that keeps you going.
The Best Warm-Up & Mobility Drills for 25.3
A solid warm-up is key to maximizing performance and minimizing injury risk in 25.3. This sequence will increase blood flow, improve mobility, and activate key muscle groups before you hit the workout.
A) General Warm-Up
Gradually ramp up intensity while engaging the posterior chain and shoulders:
- 8-calorie row @ easy pace
- 8-calorie row @ moderate pace
- 8-calorie row @ hard pace
- 15 banded good mornings (hamstring and glute activation)
- 20 plank shoulder taps (shoulder stability and core activation)
B) Joint Prep
Focus on thoracic mobility, scapular control, and hip stability:
- 10 thoracic extension rotations/side (open up mid-back for overhead positions)
- 8 prone snow angels (scapular control for wall walks)
- 5 kettlebell windmills/side (shoulder stability and oblique activation)
- 12 standing clamshells/side (glute medius activation for stability)
- 5 single-arm suitcase deadlifts/side @ 4s down, 3s up tempo
(core & grip engagement)
C) Specific Prep
Prime your body for the exact movement patterns in 25.3:
- 2–3 wall walks (reinforce shoulder positioning)
- 8-calorie row (maintain fluid stroke efficiency)
- 5 empty barbell deadlifts
- 5 empty barbell cleans
- 5 empty barbell snatches
- Then, build up to working weights for deadlift, clean, and snatch
D) Primer
A final low-volume, high-intensity rehearsal before the workout -
3 sets: 1–2 wall walks, 8-calorie row, 5 reps of barbell movement:
- R1: Deadlift
- R2: Clean
- R3: Snatch
This progressive approach ensures your lungs, joints, and nervous system are fully primed to attack 25.3 with maximum efficiency
How to Recover After CrossFit® Open 25.3
You’ve just emptied the tank. Now it’s time to recover intelligently so you can feel like a human again—and not a wreck.
1. Immediate Post-Workout Recovery
The biggest mistake? Collapsing immediately after finishing (but don’t worry, we all do it). That just increases soreness and prolongs recovery.
Cool Down Actively:
- Walk for 2–5 minutes at a relaxed pace to keep blood circulating.
- If there’s a rower, hop on for an easy 2-minute flush at RPE 2–3/10.
2. Stretch & Mobilize
Your posterior chain and shoulders will likely take the brunt of 25.3—so focus on gentle stretching and myofascial release:
Hamstring & Hip Release:
- Seated forward fold (hold 45 sec)
- Pigeon pose (hold 30 sec per side)
Shoulder & Thoracic Opener:
- Child’s pose with lat stretch (30 sec hold per side)
- Wall angels (10 reps to reset posture)
Foam Rolling (5–10 mins):
- Hit quads, hamstrings, and upper back—especially if barbell cycling was part of 25.3.
3. Focused Breathing
Your nervous system is still in fight-or-flight mode post-WOD. Control your breathing to shift into recovery mode faster:
4-4-4-4 Breathing Pattern:
- Inhale for 4 sec → Hold for 4 sec → Exhale for 4 sec → Hold for 4 sec.
- Repeat 5–10 times while lying flat with your feet elevated.
This technique lowers heart rate, reduces stress, and enhances oxygenation for faster recovery.
CrossFit® Open 25.3: Final Game Plan & Final Push
This one’s all about pacing. Open 25.3 is a chipper that blends gymnastics, barbell cycling, and rowing—meaning if you go out too hot, you’ll pay for it later.
The key? Smart energy management.
✔ Wall Walks – Stay controlled, don’t rush, and minimize extra steps.
✔ Rowing – The first row is a trap—keep it steady and save the sprint for the final stretch.
✔ Deadlifts & Cleans – Break them early to stay fresh. Fast singles will be your best friend.
✔ Snatches – Stick to quick singles or small sets to avoid redlining.
✔ Transitions & Breathing – Move with purpose and keep rest breaks intentional.
The mindset? Stay in the moment. Focus on what’s in front of you, stick to your plan, and embrace the pain cave in those final minutes.
This is the last Open workout of the season—leave everything on the floor.
Let’s get after it.
This week’s WODprep 25.3 Strategy Guide is brought to you by Thirdzy.
It’s the ONLY supplement I’ve ever promoted, because I take it every single night and can actually feel the difference. Thirdzy is a melatonin-free sleep aid that uses clinically-backed ingredients, in the right dosages, to help you fall asleep faster, and wake up feeling refreshed without the "melatonin hangover”.
Click here to use the code “OpenRefund” and they’ll give you a massive discount on their 30 or 90 day subscriptions (covers your 2025 Open registration cost) AND they’ll automatically expedite the shipping on your order for no extra fee.
Just go to Thirdzy.com and use the code "OpenRefund" to claim your discount and help support WODprep's free Open Strategy content! Discount expires March 21st at midnight!
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2025 CrossFit® Open is Now Complete!
- 25.1 CrossFit® Open Workout and Movement Standards
- 25.1 CrossFit® Open Strategy and Tips
- 25.2 CrossFit® Open Workout and Movement Standards
- 25.2 CrossFit® Open Strategy and Tips
- 25.3 CrossFit® Open Workout and Movement Standards
- 25.3 CrossFit® Open Strategy and Tips
Everything You Need To Get Your Best Score Yet In The CrossFit® Open 2025:
- The Open Matters Again: New 2025 CrossFit® Season is Here
- When, What, and How: Sign Up for the CrossFit® Open 2025
- Everything You Need to Crush the CrossFit® Open 2025
- Our Predictions for the CrossFit® Open 2025
- Movements You Can Expect To See In The CrossFit® Open 2025
- I Ranked The Top Movements For The CrossFit® Open 2025
- Top 5 Movements to Master Before the CrossFit® Open 2025
- How to Prepare for the CrossFit® Open 2025?
- Does the CrossFit® Open 2025 Leaderboard Matter?
- Quick Links to the CrossFit® Open 2025 Workouts
- The CrossFit® Open: Unveiling the Ultimate Fitness Challenge
- The Evolution and Community Spirit of the CrossFit® Open
- CrossFit® Open Mastery: Crafting Your Path to Dominance
