Regionals Event 7 - Thrusters and Legless Rope Climbs
Men use 95 lb., women use 65 lb. During the rope climbs it is acceptable to use the feet on the way down.
Beginner Modifications For time: 21 thrusters 3 lay to stand rope climbs 15 thrusters 2 lay to stand rope climbs 9 thrusters 1 lay to stand rope climb
Men use 65 lb., *women use 45 lb.
The load has been reduced to allow the beginner to focus on mechanics. Keep the elbows high and leave the bar on the shoulders until the hips have fully extended. Ensure the hip crease is below the knee at the bottom of each rep and the knees, hips, and arms are fully extended with the bar over the middle of the foot at the top. To execute the lay to stand rope climb, lay on your back on the floor under a rope. Bring the body to a standing position by pulling hand over hand. This is one rep. Use the legs as little as possible to develop grip strength. Strive to complete the workout under 10 minutes.
Intermediate Modifications For time: 21 thrusters 3 rope climbs (with feet) 15 thrusters 2 rope climbs 9 thrusters 1 rope climb
Men use 95 lb., *women use 65 lb.
If legless rope climbs are not yet possible, use the feet. During the thruster focus on keeping the elbows high and leaving the bar on the shoulders until the hips have full extended. Wait until the bar taps the shoulder before starting the next rep. Ensure the hip crease is below the knee at the bottom of each rep and the knees, hips, and arms are fully extended with the bar over the middle of the foot at the top. Strive to complete this workout in less than 8 minutes. *Suggested women’s weights are a guideline not a limit.