Workout Description
For Time:
27 Thrusters (95/65 lb)
4 Rope Climbs
21 Thrusters (95/65 lb)
3 Rope Climbs
15 Thrusters (95/65 lb)
2 Rope Climbs
9 Thrusters (95/65 lb)
1 Rope Climb
Time Cap: 11 minutes
Why This Workout Is Hard
A descending rep scheme couplet combining moderate thrusters with rope climbs. Tests grip endurance, pulling strength, and conditioning against the clock.
Benchmark Times for Regionals 15.7
- Elite: <14:01
- Advanced: 14:01-12:01
- Intermediate: 12:01-9:31
- Beginner: >9:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Totaling 72 thrusters and 10 rope climbs. This will significantly tax leg/shoulder stamina (thrusters) and upper body pulling/grip stamina (rope climbs). Maintaining efficiency as fatigue mounts is key.
- Endurance (7/10): A descending rep scheme for time (11-min cap): Thrusters (95/65lb) 27-21-15-9 and Rope Climbs (15ft) 4-3-2-1. This couplet tests moderate-load thruster capacity and high-skill gymnastics pulling endurance.
- Power (7/10): Thrusters are an explosive movement. Explosive pulls on rope climbs also utilize power. Maintaining power output through the descending ladder is tested.
- Speed (7/10): Efficient cycling of thrusters and quick, successful rope climbs are crucial for a good time. Minimizing rest and managing transitions effectively is important.
- Strength (5/10): Thrusters at 95/65 lbs are a moderate load. Rope climbs require significant upper body pulling strength. This WOD has a good strength endurance component.
- Flexibility (5/10): Requires good front rack, squat, and overhead mobility for thrusters. Hip/shoulder mobility for efficient rope climbs.
Modality Profile
A couplet of a gymnastics movement (Burpees) and a monostructural movement (Thrusters). This is a classic G/M test.
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