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.
Compare to 220419.
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.
Resources:
The Thruster
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Modified Rope Climb
The Grip-Saving Way To Rope Climb
CrossFit Hero and Tribute Workouts
Comments on 241007
77 Comments
12:05, used 75lb
21 thrusters
36 strict pull-ups
15 thrusters
27 strict pull-ups
9 thrusters
18 strict pull-ups
M56/150
Scaled to -
Thrusters at 75#
4 commando pullups= 1 rope climb, 9-6-3 "climbs"
13:00
Fran w/40# dumbbells
11:58
(PR: 10:40)
10ft rope climb
7:33
Not feeling well this morning so significantly scaled back:
21 thrusters 20kg
12 kipping pull ups with mid sized band
15 thrusters
9 kipping pull ups with mid sized band
9 thrusters
6 kipping pull ups with mid sized band
6:00
21,15,9 Thruster 40kg
36,27,18 PU
15:59 min
21 thrusters 65#
12 x 3 towel pull ups
15 thrusters
9 x 3 towel pull ups
9 thrusters
6 x 3 towel pull ups
12:49
M-43/178/77kg RX:20’37’’
On Rx workout 28:34" that was awfull and painfull
10:18 with 95# bar sub'd pull ups... kept the same rep scheme
Great job.
Tommy V
For time:
21 thrusters 115#
12 rope climbs to 13 feet
15 thrusters 115#
9 rope climbs to 13 feet
9 thrusters 115#
6 rope climbs to 13 feet
Time: 14:31
Nice work.
7:07
21 PP at 75#
36 towel pull-ups
15 PP at 75#
27 towel pull-ups
9 PP at 75#
18 towel pull-ups
Nice subs; great time
16:30
Rx thruster
27-18-9 strict pullups
RIP, Senior Chief.
Rx’d: 23:15 (PR)
220419: 23:17 hahaha
I forgot how grippy this gets.
Fantastic job hitting a PR and Rx to boot!
Congrats on the PR
M 54/205/6’
21/15/9 thrusters at #75.
9/6/3 rope climbs to 15’.
17:29.
two of my least favorite movements. I know, I know I need to work on them.
12-15-9 thrusters @ 75-lbs
24-18-12 [pull-up + knees to elbows]
10:40
*21-15-9 thrusters
Intermediate
9:36
Good work
M50/77kg/179
Rxd dumbbells 2x17,5kg thrusters
lying to standing to lying rope climb
08:45:00 min
Fast
You beat Chyna Cho
55 yo M/ 5'9"/ 155 lbs
22:40
scaled thrusters to 95lbs and rope climbs to 9/6/3 to 15 feet
Rx reps, scaled to 75# and lying to standing rope climbs.
8:57
Compare to 220419: Intermediate reps, 115#, subbed 5 commando pull-ups and 5 KTE per climb (no rope); 28:10
Feeling a little too rough today so scaled way down. Did a few rounds of snatch grip DLs, shoulder press, HS holds (back to wall), and commando pull-ups afterwards just to get a little more work in - nothing crazy for weight, reps and time though.
Sorry Senior but had to throttle back today. RIP brother.
Still keeping that momentum though!
Nice job still moving & getting solid practice in afterward
Reps as rx’d, scaled:
Barbell @ 75#
Max ceiling height @ 12’
13:14
Great job!
Very nice
Very nice
21-15-9 thrusters, 75#
18-12-6 commando pull-ups
8:21
I think this was meant to be less of a Fran mod than a much more pull intensive workout (hence all the rope climbs), but we're honoring Tommy V nonetheless.
61/5'8"/154
Good work Jim!
Fast, Jim
Really fast; well done.
*lying to standing rope climbs
Fast!
So quick; moving on this one.
21-15-9
Thrusters, 40kg
L-sit pull-ups
19:07
M- 53/ 5'7 / 220
Intermediate
no high ceiling so scaled to 2:1 lying to standing rope climbs and 95# Thrusters 16:10
Nice job!
Beginner option:
For time:12:11
Letting my body recover a bit
RIP Thomas J. Valentine
I very much understand the recovery. Solid work!
Rx reps scheme: 55# BB/pull to stand
10:23
Senior Chief Petty Officer Thomas J. Valentine. Rest easy, Sir.
Well done Favo!
Good job, Favo
M 41 202# 69”
Intermediate (DB thrusters 50’s, 12’ rope)
16:13
Good work
Good job!
21 Thrusters @115
12 Pull ups
15 Thrusters
9 Pull ups
9 Thrusters
6 Pull ups
10:13
m/39/236
Looks strong to me, good work.
What Favo said!
50# dumbbells and I did 2 strict pull ups per rope climb
Nice job
11:16 RX 01/10/2024
11:16 RX 01/10/2024
Well done
Awesome job!
19:36
Nice job, as always
Solid!
27 thrusters
17 rope climbs to 12 feet
my technique in rope climbs has become so bad that I basically did them legless - 17:00
Good to find your personal "right" balance & quality time with your wife & still being active certainly benefits both mind & body long term. Nice job.
That bad rope climb technique shows huge shoulder strength. Nothing wrong with that!
What Jim and Favo said!
Beginner 7:37
Great time, Andrew.
Globo wod: if a climbing rope isnt available sub either 3 towel pullups or 3 L-sit pullups per rope climb (intermediate 2 per rope climb rep, scaled do a pullup progression). Dumbbell sub on thrusters are 30/45 lbs dumbbells (intermediate 25/35lbs, scaled 15/20lbs dumbbells).