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7 Min Thruster Ladder increase by 3 Thrusters per round.ScaledRX
30 Dubs
3 Thrusters85/55115/85
30 Dubs
6 Thrusters85/55115/85
30 Dubs
9 Thrusters85/55115/85
30 Dubs
12 Thrusters 85/55115/85

Workout Standards

SCORECARD: Download Score Card Here


This workout begins with the barbell on the floor and the athlete standing tall with their skipping rope in hand. At the call of “3, 2, 1… go,” the athlete will perform 30 double unders, then move to their bar to complete 3 thrusters. After 3 reps, the athlete will move back to skipping rope for 30 double unders, followed by 6 thrusters. This sequence will continue with the athlete adding 3 thrusters to the rep count until the time expires. 

Your score will be the total number of repetitions completed within the 7-minute time cap. 

Double-under: This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Thruster: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. A full squat clean into the thruster is allowed. The hip crease must pass below the knees. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.


  • Skipping Rope
  •  Barbell 
  • Collars
  •  Plates to load to the appropriate weight for your division


If you have any questions about the workouts and standards, please contact the event organizer, WE LIFT ATHLETICS

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