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Time: 31:00 of work today

Category: Pacer – This workout is a Grind with challenges all around: a heavy thruster, high skill rope climb and high box jump will slow us down.

Goal: 5 Rounds or better.

Score: The number of rounds + reps completed collectively by each team of partners in 31:00.


Going heavy on the thruster today

8 Reps should be completed in under 1:30

Athletes should be able to complete the weight unbroken when fresh, but likely going 2-3 sets within the workout

Rope Climbs

6 Rope Climbs should take less than 2:00 each round

Choose a rope climb variation that you can complete 2-3 reps per minute when fresh

Box Jumps

11 Challenging Box Jumps should take just over a minute to complete

Pick a slightly higher box than usual, but one that you feel comfortable jumping to under fatigue

Bumper Run

400m Run with a Bumper should be completed in under 3:00


With 31:00 of work today, not coming out hot will be key. Stick to manageable and consistent sets on the thruster, rest to ensure you never fail a rope climb and pick a pace to chip away at the box jump. With the Sand Bag, just keep moving, it’s not about going fast, it’s about returning with enough gas in the tank to pick right up where your partner left off. Make sure athletes communicate with each other as they transition so that if one is finishing their 3rd rope climb, then the other does the 4th, and so on.


31 Heroes (AMRAP – Rounds and Reps)

31 min AMRAP

8 Thursters 155/105#

6 Rope Climbs 15ft

11 Box Jumps 24/20″

This is a Partner WOD – Partner #1 will perform the work listed above Partner #2 will run 400m with a bumper 45/25#).

Once Partner #2 returns from the run, Partner #1 will grab the bumper and begin their 400m, while Partner #2 continues where #1 left off

RX+-Same as RX’d

RX-155/105#, 30/24″

50-59-105/75#, 24/20″ 35/15#, Rope Climb Prog

60+-75/55#, Step Ups, 200 run, 10/5#, 30 Ring Rows per round

Basics -1 Round – 16 PVC/BB Thruster, 20 Ring Rows, 11 Step Ups, 400 Run


31 Heroes – Individual Version (AMRAP – Rounds and Reps)



8 Thrusters (155/105)

6 Rope Climbs

11 Box Jumps (30/24)

Every 3 min run 400m w/ bumper

Pick up where you left off