Workout Description

Why This Workout Is Very Hard

A heavy thruster (115/75) paired with a very high total of rope climbs (27 ascents) creates advanced skill and grip demands. Most athletes will work 15–30 minutes, limited by pulling stamina and breathing under load. Efficient technique and pacing are required; mistakes quickly lead to grip failure and long rest breaks.

Benchmark Times for Tommy V

• Elite: <11:00
• Advanced: 13:00-15:00
• Intermediate: 18:00-21:00
• Beginner: >34:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume pulling and pressing under fatigue demand sustained muscular endurance in the forearms, lats, shoulders, and legs.
• Strength (6/10): Thrusters at 115/75 and strict pulling strength on the rope require solid baseline strength for safe, repeatable reps.
• Power (6/10): Explosive leg drive from the squat to press the bar, and powerful hip-to-knee tucks on the rope accelerate each ascent.
• Speed (5/10): Transitions should be crisp, but true sprinting is limited by grip recovery and meticulous rope technique.
• Endurance (5/10): Cardio matters, but the limiter is grip and pulling capacity rather than pure engine. Expect steady heart rate with short rests to protect hands and forearms.
• Flexibility (4/10): Front rack and overhead positions need decent mobility; rope climbs benefit from controlled hip and knee flexion for efficient clamps.

Scaling Options

Scale to: Thrusters 95/65 or 75/55 lb • Rope climbs to 9-6-3 (15 ft) or 12/9/6 at 12 ft • 1–2 rope pulls or 4–6 strict pull-ups per ascent

Scaling Explanation

These options preserve the pull-volume and heavy breathing while matching skill and strength to maintain steady movement without long, grip-failure rest periods.

Intended Stimulus

A gritty grinder with deliberate pacing on the rope and steady, breathable thruster sets. Your grip will be the limiter—keep rests short and purposeful. Aim for efficient foot clamps, controlled descents, and 2–3 thruster sets each round. You should be moving nearly the entire time without redlining your forearms.

Coach Insight

Open at 70–75% effort. Break thrusters before failure (e.g., 12-9, 8-7, 6-3) and treat rope climbs as singles or fast doubles with strict rest caps. Most important: Protect your grip—always use efficient foot locks and quick, controlled descents. Avoid death grips, sloppy clamps, and jumping right back to the rope after misses. That’s how hands and forearms blow up.

Benchmark Notes

Times reflect a wide range: beginners may exceed 30 minutes, while elites can push near 11–13 minutes. If you’re around 21 minutes, you’re right in the middle. Prioritize smooth climbs and small, consistent thruster sets to avoid stalling.

Modality Profile

The workout is a gymnastics–weightlifting couplet. Rope climbs dominate time and fatigue (grip and pulling), so gymnastics is primary. Thrusters provide heavy, full-body barbell work. There’s no monostructural element, so the breakdown skews toward gymnastics with a significant weightlifting component.

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