Workout Description

Why This Workout Is Very Hard

A fast 7-minute ladder that pairs moderate-load thrusters with high-skill chest-to-bar pull-ups. The short duration encourages near-redline pacing, while the ascending reps create compounding local fatigue in legs, shoulders, and grip. Advanced gymnastics capacity and barbell cycling proficiency are required to score well, making it very challenging for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): A near-sprint interval where fast cycling and crisp transitions drive success. Athletes must keep rep speed high without redlining too early.
• Stamina (7/10): Accumulating thrusters and chest-to-bar reps taxes local muscular endurance in legs, shoulders, lats, and grip, especially as the ladder climbs into 15s and 18s.
• Power (6/10): Explosive hip drive and rapid change of direction in thrusters, plus powerful kips on the pull-up bar, reward athletes who can generate force quickly.
• Endurance (4/10): Short, seven-minute effort prioritizes high power over pure aerobic output. Heart rate spikes quickly and stays elevated, but the time domain limits sustained cardio demands compared to longer pieces.
• Strength (3/10): Thruster load is moderate for most; the limiter is not max strength but the ability to cycle reps while maintaining quality mechanics under fatigue.
• Flexibility (2/10): Requires solid front-rack and overhead positions plus shoulder extension for an efficient kip. Mobility matters but is not the primary limiter for most athletes.

Scaling Options

Scale to: Thrusters 75/55 lb + Chin-over-Bar Pull-Ups • Thrusters 65/45 lb + Jumping Chest-to-Bar • Thrusters 45/35 lb + Ring Rows (feet under hip)

Scaling Explanation

These options preserve the couplet’s fast cycle rate and pulling volume while adjusting load and skill so athletes can keep moving and feel the intended high-intensity stimulus.

Intended Stimulus

Fast and relentless. You should move almost constantly with short, planned breaks to protect grip and breathing. Early sets feel smooth, but the 12s and 15s create a wall—manage that transition, hold sharp mechanics, and finish with a push into the 18s. Aim to hover just under redline without blowing up.

Coach Insight

Pace the first two rounds deliberately fast but unbroken to build momentum. From the 12s onward, insert micro-breaks you can keep—3-3 thrusters or quick 5-4-3 C2B. The one tip: Stick to tiny, pre-planned breaks and get right back on the bar. Avoid death sets early, sloppy front racks, and long chalk breaks. Grip management wins.

Benchmark Notes

Scores represent total reps completed in 7 minutes. Mid-tier athletes land around 120–150 reps, advanced athletes push into 168–192, and elites approach ~210. Hitting 132–156 usually means finishing the 15s and getting well into the 18s.

Modality Profile

This is a classic mixed-modal couplet split between weightlifting (thrusters) and gymnastics (chest-to-bar). Time bias leans slightly toward barbell cycling due to setup and barbell cycle time, but gymnastics volume and grip demands remain substantial.

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