The final workout of the Open has arrived, and 26.3 is one that will reward smart pacing and good strategy. With a high rep count and barbell weight changes, the athletes who manage fatigue and stay consistent will come out on top.
Here are some key strategies that will be crucial to help you get the most from your performance.
1. Treat 26.3 Like an AMRAP
This workout is not for time, so pacing is absolutely critical.
Each round includes 96 total reps before the barbell weight changes, which means athletes should focus on finding a sustainable rhythm rather than trying to sprint early.
Just for awareness, if someone was to finish the workout, they would need to complete 18 reps a minute, which a lot of the elites haven’t been able to manage.
A good target for many athletes will be somewhere around:
10-18 reps per minute
The goal is simple: steady output without blowing up early.
2. Control Your Burpee Pace from the Start
Burpees can quickly spike your heart rate if you approach them too aggressively.
Instead of bouncing through them as fast as possible, deliberately slow your movement down to maintain breathing control.
Focus on consistent reps rather than speed.
3. Avoid Cycling the Barbell Too Much
It might feel tempting to cycle the barbell quickly to save time, but the fatigue from extended time under tension will likely cost you later.
Use very small sets early.
Even consider quick singles on the cleans.
If you do go with singles, try to guide the bar to the floor on the way down to prevent it from bouncing away and costing you time resetting.
4. Break Up Cleans to Protect Your Thrusters
One smart approach is to break the cleans into smaller sets so that you can keep the thrusters more manageable e.g. breaking the first set of cleans into 6+6 reps, in order to go 12 reps unbroken on the thrusters.
In round 2 this might look like 4+4+4 on cleans, to go 8+4 on thrusters.
Each time you do a set of thrusters, you have to start with a clean, which costs extra energy.
Final Thoughts
Open workouts often reward athletes who stay composed under fatigue, and 26.3 is no different.
If you can keep moving steadily while others burn out early, you’ll give yourself the best chance of finishing strong.
Good luck, and enjoy the final challenge of the Open.
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