Tommy V
For time:
21 thrusters
12 rope climbs, 15 ft
15 thrusters
9 rope climbs,15 ft
9 thrusters
6 rope climbs, 15 ft
♀ 75 lb ♂ 115 lb
Post time to comments.
Compare to 160426.
Scaling:
This hero workout is a classic couplet of thrusters and a pull exercise. Beginner-level athletes should look back to their performance from a few months ago, on 220206, and choose a weight on the thruster that is slightly heavier. Reduce the reps or modify the pull exercise for the rope climb.
Intermediate Option:
For time:
21 thrusters
9 rope climbs, 15 ft
15 thrusters
6 rope climbs,15 ft
9 thrusters
3 rope climbs, 15 ft
♀ 75 lb ♂ 115 lb
Beginner Option:
For time:
21 thrusters
12 rope climbs, lying to standing
15 thrusters
9 rope climbs, lying to standing
9 thrusters
6 rope climbs, lying to standing
♀ 45 lb ♂ 65 lb
Comments on 220419
57 Comments
Simple and effective
CFWUx2 10*45+5thr*2 10**95+5thr
28:43
95lb thr
Great recap about what CrossFit is all about and to get reminded again and again not to stray from the overall strcucture .Thus ensuring consistant progress .Slow down and do it right ..do it well
For me these are the biggest banner's of CrossFit:
For everyone's goals and for any age , fitness condition or any imaginable condition.
So we got to do it the best way possible.
Scaling it's just one of our toll's
Fallo bene,fallo bene 👊
I’m a little late reading this in that I’ve only just passed my L1 and recently started coaching. This is a great article and goes against the publics perception of CrossFit and what our aims are. This message should be pushed out there more often, I’ll certainly pass this on.
tommy v
21-15-9
thruster 30
12-9-6
rope stand to floor to stand
strict t2r
12:04
42kg
22:52
28:30
had to get my daughters from the bus and walk them back up the driveway in the middle of the workout so that cost me time
13 min 20 sec.
Rx'd weight.
Before starting the wod I was mid 22hs fast.
No rope so scaled to towel chin ups and strict knees to elbow hanging from the pullup bar.
Started first round doing 3 towpu and 3 kte per rope climb. Felt my shpulder tight and was stopping me. So scaled down the reps. Ended doing 12 -9 -6 towpu/ kte insead. Stopped mid sets to mobilize shoulder cause soletimes was painful to put arms oh to hang from towel/bar.
Doing Tommy V with the prescribed kg was something motivating for me and I am glad I did finished it instead of stopping because of shoulder pain.
R.I.P. Tommy
M/ 37y/ 174cm/ 74kg/ Arg
Beginner option:
21 thrusters 65lbs
20 inverted rows
15 thrusters 65lbs
12 inverted rows
9 thrusters 65lbs
9 inverted rows
9:05
M/26/5'8"/170lb
CrossFit AFK
For Thomas.
24:41 - Sc (8ft legless rope climbs from seated, which were incredibly difficult. The rope hangs in the basement, no place to hang it from 15ft... yet. I was as close to failure as possible on grip today. Thrusters were all unbroken at Rx weight and took 43 seconds for the 21 reps, 33 seconds for the 15 reps, and 22 seconds to get the last 9 reps done. The set of 21 started to get squirmy around rep 17 or so. Finished the first round at 9:32, and waited till 10:00 to start round two; which took me to the 18:34 mark. Waited until the 19:30 mark to start the final round.)
thrusters at 75 lbs.
Sub’d standing to lying to standing rope climbs + 3 rope knees to elbows per ascent.
16:47
Sc. 21:15
https://youtu.be/iPEMVFSDcUw
rx:8'44''.
https://youtu.be/XaS_2D0KVpQ
Fran w/40# dumbbells
10:40
M/36/6'/172#
11:02
Thrusters Rx (16/5, 11/4, 9)
Subbed 7/5/3 legless rope climbs to 10' from seated starting position
Christus resurrexit!
Subbed rope climbs for matching sets of 21-15-9 pull ups and knees-to-elbows.
Scaled thrusters to 95 lbs.
19:08
RIP Tommy V
This was such a great read!!! Do the right things and do them well!! It inspired me to take my time in WODS and scale appropriately.
Great read! A good reminder for every coach.
21, 15, 9, 1-arm thrusters with 45lb dumbbell; 50, 38, 26 ring rows. Didn't keep track of time as rings and dumbbells no where near each other.
10:59 RX
10:06
21 thrusters, 75#
5 rope climbs, 12 ft
15 thrusters, 75#
4 rope climbs,12 ft
9 thrusters, 75#
3 rope climbs, 12 ft
Beginner Option: 11:43
Intermediate scale + subbed 5 commando pull-ups and 5 KTE for each rope climb (no rope):
28:10
RIP Tommy V!
10:35
21 Thrusters
12 Rope Climb
15
9
9
6
(75lbs/12’)
GWU: 2x:45 Banded Front Rack
2rds
:90 Row/10GHD Hip Ext/10KB Press
SPWU: 2x6 Rope Row/2x3 Hang to High Knee/3 Rope Wrap&stand/1 R.C.
PVC Thruster Prog. ^ Wod
RIP Senior Chief
Rx’d: 23:17
Performed as 2:1 8' rope climb (no jump, pull up, clamp & stand) & thrusters as Rx
15:07
M/30s/222lbs
Son(14)
Rope climbs as described but 1:1 with 75lb thrusters (same reps)
18:34
21 Thrusters
1000 m row
15 Thrusters
750 m row
9 Thrusters
500 m row
75# for Thrusters
14:25
14.53 with 45# DBs and 21 15 9 Dead hang tough PUs on Laureate machine.
No rope. Subbed x5 K2E + Pullup for each rope climb. Thrusters as RXd.
29:55.
Always searching for a good rope climb sub. I think today's was fine, but about 24 of those minutes were working through those "climbs". Wanted to do all 5 reps without letting go of the bar but that proved to be too much. Turned into singles towards the end, but had to be a K2E + PU to count.
Thrusters - 3 sets, 3 sets, unbroken. Never thought I'd ever say this, but the Thrusters were the more enjoyable part of this Hero workout.
RIP Tommy.
As rx’d, 26:44.
About 5 minutes slower than in 2013. Thought I would give it a go today, but rope climbs let me down. Thrusters were pretty smooth: 15-6 / 10-5 / 9. Rope
climbs started okay but deteriorated quickly. Started losing the wrap which made grip fatigue, which got in my head and I would lose the wrap again… Just happy to complete today.
49m/5'10"/180
Modified, using 2x 12,5 kg DB:
--
24 / 18 / 12 reps of
DB thrusters
Inverted rows
Hanging knee tucks
TIME: 15' 19''
--
Peace.
10:39
21/15/9
👉(DB thrusters @40 lbs)
Way tougher than 80 pounds on barbell 😰🥵
👉(Subbed rope pull ups for climbs) 🧗♀️🪢 ceilings don't permit.. neither do my arms and back yet 😄 🤣
30 Kg Thrusters
14:50
21-15-9
75lb thrusters
pull-ups
knees-to-elbows
10:50
I don't know if this is commenting to workout or to the article, so I also posted this to the video
21-15-9
75lb thrusters
pull-ups
knees-to-elbows
10:50
17:29 Rx weight, 9ft ceiling doubled rope climbs used battle rope no feet. Broke each round into 3
RIP TOMMY V
Beginner Option:
For time: 14:27 75 lbs
21 thrusters
12 rope climbs, lying to standing
15 thrusters
9 rope climbs, lying to standing
9 thrusters
6 rope climbs, lying to standing
Not to mention, they appear to be mostly 'no-reps' so he didn't actually shave time because he didn't actually finish
Fran 12:02 RX / 40kg
RIP Tommy V
Scaled to
21 thrusters w/ 35# kb's
36 mostly strict knee bent pull ups
15 thrusters
24
9
12
13:49
m/52/175
compare to
scaled to
105# thrusters 21 reps
48 rope knee to elbow pull ups
105# thrusters 15 reps
32 rope knee to elbow pull ups
105# thrusters 9 reps
24 rope knee to elbow pull ups
18:38
This is written so well, short and simple but purposeful. Comparing the athletes approaches is a great way to explain the impact of their performance against the methodology of CrossFit. This should be included in all training courses, participants should have to read this as a reminder of what CrossFit is really about. Thank you Stephanie and team!
Love the emphasis on the value of virtuosity. Keep up the helpful information!
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Longish duration and medium weight. Stamina in pulling likely limiting factor for keeping this thing under 20 minutes. Hero workout, so mental stamina also major factor.
ASSUMED
You have the capacity to do 5 unbroken thrusters and 2 consecutive rope climbs when fresh
MAIN DECISION
Do it as listed, regardless of time to honor the theme, or scale to fit a different purpose?
TECHNIQUE SCALE
AMRAP in 15 minutes of:
10 thrusters
1 rope climb
CONSISTENCY SCALE
21-15-9 reps of:
115-lb. thruster (slow and pause at positions of emphasis)
Strict pull-up
INTENSITY SCALE
10 rounds for time of:
15 thrusters
10 pull-ups
*practice rope climbs during warmup
MY STUFF
17:59 as rx'd
GENERAL FEAR LEVEL: 6
Well said, thank you for this amazing article, Stephane!
Thank you for this article!
CrossFit should somehow figure out how to add this article into the L1 handbook or just make each L1/L2 participant read it during the course.
"A deeper point is that what you practice is what you become, and that affects every aspect of your life." - Preach and Amen. Great Article that should be included in every intro session, and repeated on the regular. 10/10 would read again.
Awesome articel; we need a shirt with that text on it
I love this! Is there a way to get these articles in PDF format?
I love this. Thank You !!
Love all of this, but especially highlighting "World-Class Fitness in 100 Words"!! So good, Stephane! Thank you for sharing.
thank you for share 💪🏻💙 it is very interesting and important to know this
Athlete A vs. Athlete B. Brilliant! More people need to read this…and follow it!
Working on my CSCS and needed this article today!!!
Well said, and well written. Great piece.
Amazing article!! Especially love the line that says “Let our imitators and competitors race to the bottom by following that route”.
Sometimes you just need a good reminder to shoot the home truths straight from the hip. This one nails it perfectly!
Nice work Stephane and the training department. Keep this stuff coming! :-)