The Complete Fat Loss Guide!!

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Open 14.5

Welcome, welcome, welcome to week 5 of the workout of the week! Who’s ready to end up in the fetal position, in a pool of your sweat, tears, and snot?!

This week’s workout is the fifth workout performed in the 2014 CrossFit open. The crowd’s favorite 14.5! Because who doesn’t love to perform thrusters and burpees as fast as they can, am I right?!



The Workout

  • 21-18-15-12-9-6-3 Reps, For Time
  • Thrusters (95/65 lb)
  • Bar Facing Burpees



  • Women: 65 lbs
  • Men: 95 lbs


You could always use dumbbells, kettlebells, or even a medicine ball if you are at home. And, of course, you could also lower the weight or the number of reps you have to complete.



Perform this workout by completing 21 thrusters followed by 21 burpees, then 18 and 15 and so forth. Your score is the time it took you to finish the workout. The fastest, the better.



Tips for Beginners:

There’s no way around this. This workout is a nightmare. This workout, after all, was created to separate elite athletes for us ordinary people.

There are two ways you can look at this. One: yes, it will hurt like a son of a bitch, but you’ll burn a bunch of calories. Two: I lied. There are not two ways you can look at this workout, just pain.



  1. The pace is super important. Do not blow your load early in the workout.
  2. Also, remember that this workout gets “easier” as you complete the reps.  Just keep cranking up reps, soon enough you’ll be done.


Are you struggling to lose weight? “The complete fat loss guide” teaches you not only how to lose weight but how to keep the pounds from ever coming back.

Are you looking for more workouts? Check out our other workouts of the week: Week #1, Week #2, Week #3, and Week #4.