Workout Description

Why This Workout Is Very Hard

Moderate barbell load with high cycling demands paired with 10 total rope climbs drives grip, pulling endurance, and midline fatigue. The descending ladder invites aggressive pacing but penalties for failed climbs are high. Expect advanced skill under breathing and shoulder fatigue. Finishing under the 11-minute cap requires efficient rope technique and disciplined thruster sets.

Benchmark Times for Regionals 15.7

• Elite: <7:00
• Advanced: 7:30-8:00
• Intermediate: 8:30-9:00
• Beginner: >11:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total thruster volume and 10 rope climbs demand sustained shoulder, leg, and grip endurance with limited rest opportunities.
• Power (6/10): Thrusters reward powerful leg drive and hip extension; efficient rope jumps and fast pulls favor explosive coordination.
• Speed (6/10): Quick cycling and short transitions help, but enforced pacing from rope climbs prevents a full sprint from start to finish.
• Endurance (5/10): Short time domain with elevated heart rate throughout; limited pure cardio element, but breathing control matters during barbell cycling and rope transitions.
• Strength (4/10): Load is moderate; capacity matters more than peak strength. Rope climbs require adequate pulling strength, but not maximal efforts.
• Flexibility (2/10): Requires front rack and overhead mobility for thrusters plus strong shoulder positions, but no extreme ranges or contortion.

Scaling Options

Scale to: Thrusters 75/55 lb + standard rope climbs • Thrusters 65/45 lb + 3-2-1-1 rope climbs with feet • Thrusters 75/55 lb + 8-6-4-2 rope pulls (seated) or 12-9-6-3 strict pull-ups

Scaling Explanation

Options preserve the couplet structure and grip/pulling stimulus while adjusting barbell load and rope difficulty so athletes can keep moving and finish near the intended time domain.

Intended Stimulus

Fast but controlled couplet. Push big thruster sets with efficient breathing and crisp lockouts, then transition to smooth, confident rope ascents. Grip and shoulder fatigue will mount—avoid redlining early. Aim to keep rest short, move purposefully between stations, and finish with a hard push on the final thrusters and last climb.

Coach Insight

Open at 80-85% effort: 27 thrusters in 1-2 sets, then steady, no-failure rope climbs. Keep transitions tight. The one tip: Never miss a rope climb—shake out 5-8 seconds if needed, then execute perfectly. Avoid overgripping the bar and sloppy foot locks. Breathe through the thrusters and step right to the rope every time.

Benchmark Notes

Scores reflect completion time from cap-down (L1 at 11:00) to elite finishes around 7 minutes. Hitting L5 means finishing near 9:00 with controlled thruster sets and steady rope climbs. Faster tiers require minimal breaks, fast transitions, and confident rope technique under fatigue.

Modality Profile

Two movements split between weightlifting (thrusters) and gymnastics (rope climbs). Most time is spent cycling the barbell, with rope climbs adding shorter, high-skill bouts of pulling and grip demand. No monostructural element is present.

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