Tag Archives: Thrusters

Fight Gone Bad

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Warm up with 1k Run

Then for total reps, 3 rounds of

  • 60 seconds Sandbag Thruster+ @ 30lbs (Wallballs @ 9kg if you have a Wall and a Ball)
  • 60 seconds Sumo Deadlift Highpulls @ 65lbs
  • 60 seconds Box Jumps
  • 60 seconds Push Press @ 65lbs
  • 60 seconds Double Unders
  • 60 seconds rest

EMOM for 10 minutes alternate

  • Even minute –  5 x Barbell Rollouts @ 135lbs
  • Odd Minute – 10 x TRX Knee Tucks / TRX Pike Press

Results:  For the Sandbag Thrusters included a toss at the top so it was more like a Wallball.  The standard I used was that the sandbag must completely leave my hand at the top of the thruster. For the metcon completed 140-140-115 reps per round for a total of 395 reps.  For the EMOM did 3 rounds of knee tucks then 2 rounds of pike presses.

Deadlifts then Thrusters, Pullups, Burpees, Toes to Bar and Rowing

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Take 15- 20 minutes and work up to a heavy

  • 3 x Deadlift

AMRAP in 20 minutes of

  • 21 x Thrusters @ 80lbs(36kg)
  • 21 x Pullups
  • 21 x Burpees
  • 21 x Toes to Bar
  • 15 x Thrusters @ 80lbs
  • 15 x Pullups
  • 15 x Burpees
  • 15 x Toes to Bar
  • 9 x Thrusters @ 80lbs
  • 9 x Pullups
  • 9 x Burpees
  • 9 x Toes to Bar
  • Row for Calories in remaining time

Results: Got up to 275lbs (125kg) with the deadlifts.  For the metcon finished with 203 reps (23 calories rowed).  Pace yourself.  I finished the first part with 5:30 remaining which ended up being a lot of rowing :-p.

Split Squats and Thursters, T2B and Power Cleans

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Every 3 minutes for 12 minutes (4 rounds)

  •  5 x Split Squats

Then for time per round do 4 rounds of (taken for CF Invictus WOD from Aug 17):

  • 20 x Sandbag Thrusters @ 30lbs (or Wallballs @ 20lbs/9kg)
  • 10 x Toes to Bar
  • 5 x Power Cleans @ 125lbs
  • Rest 2 minutes

Results:  Split Squats – 65/80/95/115lbs.  Metcon:  1:48/1:50/1:59/2:06