Workout Description
10 Rounds For Time
1 Rope Climb (15 ft) (from seated)
29 Back Squats (95/65 lb)
10 meter Barbell Farmer Carry (2x135/95 lb)
Why This Workout Is Very Hard
Hero WOD. 10 rounds: seated rope climb, high-vol light back squats (95lb), very heavy BB farmer carry (2x135lb). Demanding skill/strength endurance/grip.
Benchmark Times for Thompson
- Elite: <61:15
- Advanced: 61:15-53:46
- Intermediate: 53:46-45:01
- Beginner: >45:01
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): 10 seated rope climbs will tax upper body pulling and grip stamina. 290 total back squats (95lb) will exhaust leg and core stamina. The 10x10m very heavy barbell farmer's carry (2x135lb) will destroy grip, core, and shoulder/trap stamina.
- Endurance (8/10): Ten rounds of seated rope climbs, high-rep light back squats (95lb), and a very heavy barbell farmer's carry. The cumulative effect of these demanding movements over 10 rounds will be a significant test of strength-biased endurance and work capacity.
- Strength (8/10): Seated rope climbs require significant upper body pulling strength. The barbell farmer's carry with two 135/95 lb barbells is exceptionally heavy. Back squats at 95/65 lbs are light but become a strength endurance challenge at high volume.
- Power (5/10): Explosive pulls on rope climbs. Driving up from squats can be powerful. The farmer's carry is more about sustained strength and stability.
- Flexibility (4/10): Requires hip/shoulder mobility for seated rope climbs. Full squat depth for back squats. Maintaining posture during very heavy farmer's carry.
- Speed (4/10): Efficient rope climbs and consistent squatting pace are important. Managing the very heavy farmer's carry safely and effectively is key, prioritizing control over speed.
Modality Profile
A couplet of a weightlifting movement (Back Squat) and a gymnastics movement (Rope Climb). The stimulus is evenly split between G and W.
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