Rep The SetThrusters: pace by band
The movement the moderate class is calibrated on: a front squat into a press, one honest rep every couple of seconds. Thrusters tax legs, shoulders and lungs simultaneously, which is why they anchor so many benchmark workouts. Pace holds while the bar keeps moving; the expensive part is picking it up again.
The numbers
Thrusters is classed moderate (the baseline: one honest loaded or jumped rep at a working cadence), which puts a 1x multiplier on the base rep rate. That works out to:
| Band | Seconds per rep | Reps per minute | 10 reps | 20 reps | 30 reps | 50 reps |
|---|---|---|---|---|---|---|
| Beginner | 3.00 | 20 | 0:30 | 1:00 | 1:30 | 2:30 |
| Advanced | 2.40 | 25 | 0:24 | 0:48 | 1:12 | 2:00 |
| Elite | 2.00 | 30 | 0:20 | 0:40 | 1:00 | 1:40 |
A band is a pace, not a verdict: finishing at the Advanced line means you moved at that rate on that day. The rates and the class come from the same published config the Rep The Set app computes with, fetched live, so this page and the app cannot disagree.
Use it
Sketch a whole workout with thrusters in the band calculator, or read how the difficulty bands are calculated for the arithmetic behind these numbers.