Pump Sesh Triplet
3 Rounds of:
2/1 Legless Rope Climbs (18ft)
15 DB Bench Press (70, 50lb)
9 DB Thrusters
Time-cap: 8 minutes
The workout begins with the athlete on the starting mat. At the start of the ascending clock, they will proceed to the rope and perform the prescribed number of rope climbs to their assigned clearly marked height.
Upon completion, the athlete will advance to the bench and perform the required number of dumbbell bench press.
When the final rep has been credited, the athlete may begin the dumbbell thrusters (using the same dumbbells).
Progressing towards the finish mat, the athlete will perform the repetitions, advancing forward as designated. After the 9th rep, athletes will return their dumbbells to the bench area and proceed back to the rope.
All movements will be repeated 2 more times, for a total of 3 rounds, or until the time-cap has expired.
When the final rep has been credited, the athlete may drop the dumbbell and sprint to the finish mat where they will make contact with the timing button. That is when their score will be noted.
Athletes must ascend the rope to touch the required height. Jumping to begin is permitted.
In the legless rope climb, the athlete may not use their feet, thighs, or any other part of their body except hands for support or assistance in any way until they have successfully made clear contact with the crossbeam. After the athlete has made clear contact and the judge has counted a successful repetition, the athlete may “hook” or do whatever needed to support their descent.
In the rope pull, athletes must start each rep in a lying, prone position, on their backs. The athlete must then use both hands to pull themselves to standing at full extension with hips and knees extended.
Dumbbell Bench Press
Each repetition begins and ends with the arms at full extension. At the bottom of the bench, one head of the dumbbell must make contact with the chest and the elbows must descend towards the bench.
For the duration of each rep, the athlete’s feet must remain in contact with the floor and glutes must remain in contact with the bench.
The dumbbell thruster begins with both dumbbells in the front-rack position. From here the athlete must pass through a front squat, with the athlete’s hip crease passing below the top of their knee. Then, the athlete must extend their hips and knees while simultaneously pressing upward to ensure that the dumbbells are in full lockout overhead. The rep is credited when the dumbbells are locked out overhead, with hips, knees, and arms fully extended, both dumbbells over or slightly over the athlete’s center of mass.
A full squat clean into thruster is allowed when the dumbbells are taken from the floor.