Workout Description

Why This Workout Is Very Hard

Very short but highly skill-biased. Legless rope climbs demand advanced pulling strength and significant grip/lat stamina under fatigue. Immediately following with 27 light thrusters forces fast cycling while breathing hard, compounding grip and shoulder fatigue. Time cap is tight, leaving little room for breaks. Strong intermediates may finish, but many will hit the cap without smart scaling.

Benchmark Times for Regionals 16.7

• Elite: <2:00
• Advanced: 2:30-3:00
• Intermediate: 3:30-4:00
• Beginner: >6:00

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Short time cap favors aggressive pacing, crisp transitions, and rapid barbell cycling. Minimal rest and decisive movement make speed a key separator here.
• Power (7/10): Explosive hip drive and fast change of direction in thrusters, plus powerful rope pulls. High force expressed quickly, especially if aiming for big unbroken or near-unbroken sets.
• Stamina (6/10): 27 thrusters in a race setting challenge shoulder, leg, and midline stamina. Legless climbs add forearm and lat endurance, demanding sustained output without rest to beat the short time cap.
• Strength (4/10): Not a max-strength test. The 95/65 lb thruster is moderate, but legless climbs require strong relative pulling strength and midline tension to ascend efficiently without feet.
• Endurance (3/10): Sprint time domain with no monostructural element. Heart rate spikes rapidly but there isn’t enough duration to test aerobic capacity deeply. Breathing matters, yet it’s not a long engine piece.
• Flexibility (3/10): Requires solid front rack, hip, and shoulder mobility to squat and lock out safely at speed. Demands are real but not extreme if positions are already competent.

Scaling Options

Scale to: 3 Rope Climbs with legs + 27 Thrusters (75/55 lb) • 2 Legless Rope Climbs + 27 Thrusters (85/60 lb) • 3 Seated Strict Rope Pulls + 27 Thrusters (65/45 lb)

Scaling Explanation

These options preserve the pull-to-press stimulus, manage skill and grip demands, and keep intensity high within the short time cap.

Intended Stimulus

Fast and intense sprint with tight control. Hit deliberate, efficient legless climbs, then attack the thrusters in one big set or two quick sets with minimal rest. Grip, shoulders, and lungs should be burning, but movement quality stays sharp. You should finish breathless, not paced like a long grinder.

Coach Insight

Pace the climbs: smooth, consistent pulls and short, controlled descents. Then commit to big thruster sets—unbroken if you can, or a fast 15/12. Your one tip: lock in your rope technique before the clock—no wasted pulls. Avoid jumping straight into thrusters gassed from sloppy climbs, and don’t drop the bar early. Quick chalk, quicker transitions.

Benchmark Notes

If you’re newer to legless rope climbs, expect to flirt with the 6:00 cap. Solid athletes finish around 3:30–4:30, and advanced athletes in 2:00–3:00. Elites can go sub-2:30 with quick, controlled rope climbs and near-unbroken thrusters.

Modality Profile

Two movements: one gymnastics (legless rope climb) and one weightlifting (thruster). While it’s a 1:1 split by movements, thrusters usually consume more total time, so the profile skews slightly toward weightlifting with no monostructural work.

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