Tommy V / For time:
21 thrusters
12 rope climbs to 15 feet
15 thrusters
9 rope climbs to 15 feet
9 thrusters
6 rope climbs to 15 feet
♀ 75 lb
♂ 115 lb
Post time to comments.
Today’s Hero workout honors Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona on Feb. 13, 2008.
Scaling:
Today’s Hero workout is a classic couplet of thrusters and pulling. The loading of the thrusters should be light to moderate and allow you to perform the reps in 3 sets or less. For the rope climbs, 27 total reps is no joke. If you are not regularly accumulating rope climb/pull-up volume, you should scale the total number of reps to align with your capacity. Consider reps schemes like 9-6-3 or 6-4-2. If you are tackling the Rx’d volume, the first 12 reps should take no more than 6 minutes to complete.
Intermediate option / For time:
21 thrusters
9 rope climbs to 12 feet
15 thrusters
6 rope climbs to 12 feet
9 thrusters
3 rope climbs to 12 feet
♀ 65 lb
♂ 95 lb
Beginner option / For time:
21 thrusters
9 pull-to-stands
15 thrusters
6 pull-to-stands
9 thrusters
3 pull-to-stands
♀ 45 lb
♂ 65 lb
Coaching cues:
Cut down the amount of pulls it takes to get to the top of the rope by trying to bring your knees to your elbows before you stand up and reach for your next pull.