What is a good score for T07 TRW?

T07 TRW scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good T07 TRW score?

A good T07 TRW score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in T07 TRW?

Your T07 TRW approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale T07 TRW?

T07 TRW can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does T07 TRW work?

T07 TRW primarily works the muscles involved in Leg Lift, Push Press, Thruster. This workout develops multiple fitness domains.

T07 TRW WOD - Scaling & Strategy

Workout Description

EMOM10:1 DL + 2 Hang PC + 3 Thruster + 4 Push press 75#For time:21-15-9Thruster 75#Knee to elbow3 sets each side:Static overhead hold 60# + 10 presses 25#3 sets:10/10 Supine DB overhead hold leg side to side 3 sets:10 supine leg lifts3 rounds:10 flutter kicks

Why This Workout Is Medium

The workout combines light loading (75#) with moderate volume across multiple segments. The EMOM10 provides substantial rest (40-50 seconds between rounds), making the barbell work manageable. The 21-15-9 thruster/KTE couplet is continuous but brief at light weight. Accessory work (overhead holds, leg work) is low-intensity finisher material. Total time ~20-25 minutes. Average athletes complete as prescribed with manageable fatigue accumulation.

Training Focus

This workout develops the following fitness attributes:

Flexibility (7/10): Overhead pressing, hang power cleans, and knee-to-elbows require significant shoulder and hip mobility; static overhead holds demand sustained range of motion.

Power (7/10): Hang power cleans and thrusters are inherently explosive; EMOM format demands quick cycling and rapid force production across multiple movement patterns.

Stamina (6/10): Moderate rep ranges (21-15-9 thrusters, knee-to-elbows) combined with multiple accessory sets demand muscular endurance across upper body and core.

Strength (6/10): 75# loads on Olympic lifts and presses provide moderate strength stimulus; static holds and overhead work build positional strength without maximal effort.

Speed (6/10): EMOM structure forces consistent pacing and quick transitions between movements; 21-15-9 format requires steady cycling without extended rest periods.

Endurance (4/10): Mixed EMOM and moderate-rep work with brief rest periods creates some cardiovascular demand, but static holds and isolated core work limit sustained aerobic challenge.

Modality Profile

Workout contains 10 unique movements: Deadlift (W), Hang Power Clean (W), Thruster (W), Push Press (W), Knee to Elbow (G), Static Overhead Hold (W), Dumbbell Press (W), Supine DB Overhead Hold (W), Supine Leg Lifts (G), Flutter Kicks (G). Distribution: 6 Weightlifting movements (60%), 4 Gymnastics movements (40%), 0 Monostructural movements (0%).

Attribute	Score	Explanation
Endurance	4/10	Mixed EMOM and moderate-rep work with brief rest periods creates some cardiovascular demand, but static holds and isolated core work limit sustained aerobic challenge.
Stamina	6/10	Moderate rep ranges (21-15-9 thrusters, knee-to-elbows) combined with multiple accessory sets demand muscular endurance across upper body and core.
Strength	6/10	75# loads on Olympic lifts and presses provide moderate strength stimulus; static holds and overhead work build positional strength without maximal effort.
Flexibility	7/10	Overhead pressing, hang power cleans, and knee-to-elbows require significant shoulder and hip mobility; static overhead holds demand sustained range of motion.
Power	7/10	Hang power cleans and thrusters are inherently explosive; EMOM format demands quick cycling and rapid force production across multiple movement patterns.
Speed	6/10	EMOM structure forces consistent pacing and quick transitions between movements; 21-15-9 format requires steady cycling without extended rest periods.

Attribute

Score

Explanation

Endurance

4/10

Mixed EMOM and moderate-rep work with brief rest periods creates some cardiovascular demand, but static holds and isolated core work limit sustained aerobic challenge.

Stamina

6/10

Moderate rep ranges (21-15-9 thrusters, knee-to-elbows) combined with multiple accessory sets demand muscular endurance across upper body and core.

Strength

6/10

75# loads on Olympic lifts and presses provide moderate strength stimulus; static holds and overhead work build positional strength without maximal effort.

Flexibility

7/10

Overhead pressing, hang power cleans, and knee-to-elbows require significant shoulder and hip mobility; static overhead holds demand sustained range of motion.

Power

7/10

Hang power cleans and thrusters are inherently explosive; EMOM format demands quick cycling and rapid force production across multiple movement patterns.

Speed

6/10

EMOM structure forces consistent pacing and quick transitions between movements; 21-15-9 format requires steady cycling without extended rest periods.

Difficulty:

Medium

Modality:

Your Scores:

Workout Description

Why This Workout Is Medium

Training Focus

Movements

Modality Profile

Training Profile

T07 TRW

Training Profile

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