Workout Description

Why This Workout Is Very Hard

Heavy thrusters at 135/95 and high‑skill rope climbs create a high-load, high-complexity couplet within a short 10-minute cap. While total reps are modest, the grip and pulling demands spike density when fatigue sets in. The 5–12 minute time domain rewards aggressive pacing, and the ascending ladder structure increases difficulty. Overall, this settles clearly in the Very Hard range for most athletes.

Benchmark Times for AGOQ 18.1

• Elite: <3:30
• Advanced: 4:00-4:30
• Intermediate: 5:00-6:00
• Beginner: >10:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated heavy thrusters combined with rope climbs tax shoulder, leg, and grip endurance. Athletes must sustain high output across ascending sets without redlining early.
• Power (7/10): Explosive hip drive in thrusters and powerful pulls on the rope are essential for speed, especially when trying to maintain big chunks unbroken.
• Strength (6/10): Thrusters at 135/95 require solid front squat and press strength, while rope climbs demand strong pulling and midline tension, especially under fatigue.
• Speed (6/10): Top scores come from quick barbell cycling and short transitions, but deliberate chalking and setup slightly reduce pure sprint speed.
• Endurance (4/10): A short, sub-10-minute time domain emphasizes anaerobic power with some aerobic support. Heart rate spikes quickly, but sustained engine work is less dominant than muscular fatigue and skill under fatigue.
• Flexibility (4/10): Adequate front rack, thoracic, and overhead mobility are needed for consistent thrusters and safe lockouts, with moderate hip and ankle range for squat depth.

Scaling Options

Scale to: 115/75 lb thruster + 15 ft rope climb • 95/65 lb thruster + 12 ft rope climb • 75/55 lb thruster + 2 seated rope pulls per climb

Scaling Explanation

These options reduce barbell load and/or rope skill/height while preserving the pull–press stimulus and finishing within the intended 5–10 minute time domain.

Intended Stimulus

Fast and gritty. Push bigger sets on thrusters than you think you can, then attack rope climbs with efficient foot locks and minimal chalk breaks. Breathing should feel controlled but urgent. The ascending ladder demands composure early and a hard surge in the 12/3 finish. Aim to stay moving with short, planned rests.

Coach Insight

Pace the 4s and 8s so you can surge the 12 and last 3 climbs. Transitions matter—move with purpose, chalk once. One tip: Lock your feet perfectly every climb. Efficient footwork saves grip and buys you speed. Avoid over-gripping thrusters, long setup rituals, and failed rope attempts. Break thrusters early if needed to keep climbs crisp.

Benchmark Notes

Times are total seconds to complete 24 thrusters and 6 rope climbs. Faster is better. Many will bump against the 10:00 cap; intermediates should aim for 6–8 minutes. Elite finish near 3:30–4:30. Choose loads and rope options that allow continuous movement and minimal chalking.

Modality Profile

This is a pure couplet of weightlifting and gymnastics. Thrusters dominate total reps and cycling time, while rope climbs are fewer but time‑intensive and grip‑taxing. No monostructural elements; pacing and transitions determine balance between barbell output and climbing efficiency.

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