For Time: 21 Thrusters (115/75 lb), 12 Rope Climbs (15 ft), 15 Thrusters, 9 Rope Climbs, 9 Thrusters, 6 Rope Climbs.
Primary movement: Thrusters/Rope Climbs
Tommy V honors Navy Senior Chief Petty Officer Thomas Valentine, who died in a training accident in 2008. It pairs heavier-than-Fran thrusters with the movement most gyms fear programming: rope climbs, 27 of them. The combination is uniquely cruel - thrusters pre-exhaust the shoulders and legs the rope demands, while rope climbs shred the grip and arms the thrusters need. Efficiency on the rope (legs, not biceps) is worth more here than any engine.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 30:00+ (scaled) | 32:00+ (scaled) |
| intermediate | 21:00 | 23:00 |
| advanced | 14:00 | 16:00 |
| elite | sub 10:00 | sub 11:30 |
Climb with your legs: a proper foot lock (J-hook or Spanish wrap) turns each ascent into three leg drives instead of a pull-up ladder. Come down controlled - falling descents burn the hands and the rulebook. Break thrusters 11-10 and 8-7; at 115/75 they bite harder than Fran's bar. Alternate a climb, three breaths, climb rhythm rather than stacking climbs back-to-back. Protect your hands and shins (socks or sleeves); torn palms end this workout early. Grip is everything: never take the rope near failure.
Scaled: 95/65 lb thrusters and half the rope climbs (6-5-3), or rope pulls from the floor (lying to standing, 2:1). Beginner: light thrusters and 21-15-9 ring rows.
Log every result, see your progress over time, and know exactly where you stand.