Tag Archives: Thrusters

Weighted Pullups and Pushups then Death by Thrusters

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Every 2 minutes 10 minutes do:

  • 3 x Weighted Pullup @ 15kg
  • 5 x Plate Pushups

Not for time do 3 rounds of 5  Thursters, starting with an empty bar and increasing weight to your working weight for the next part.

With a continuously running clock do “Death by Thrusters”:

  • 1 x Thruster the first minute
  • 2 x Thrusters the second minute
  • 3 x Thrusters the third minute
  • etc. until you cannot complete the required number of reps in the given minute

Results:  For the warm up started with the empty bar and then did 5 x 65lbs and 5 x 95lbs.  Then for the metcon used 95lbs/43kg.  Completed 9 rounds plus 7 reps (52 reps total).

Front Squats then Dips, Thrusters, KB Swings and DUs

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Four rounds of the following with a heavy working weight:

  • 6 x Pause Front Squats (pause for a count of 1-2 second at bottom)
  • Rest 3 minutes

Then AMRAP in 15 minutes of

  • 9 x Dips
  • 15 x Thruster @ 45lbs
  • 21 x Kettlebell Swings
  • 28 x Double Unders

Results:  Did the Front Squats with 135lbs.  For the Metcon did 4 rounds plus 38 reps (9 dips, 15 thrusters, 14 KB Swings).

Row and Thrusters, then Box Jumps and Dips

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Warm up with 200 Double Unders, then work on Ring Muscle Ups and Handstands.

Shortened version of the CFI workout from 22 September 2016:

Complete as many rounds and reps as possible in 7 minutes of:

  • Row 250 Meters
  • 10 x Thrusters (95/65 lbs)

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

  • 20 x Box Jumps (24″/20″)
  • 10 x Ring Dips

Results:  Success on all fronts.  For the warm up got in 105 unbroken double unders, then got my first muscle up (then proceeded to do 5 more, including 2 in a row) and was able to hold a handstand for around 5 seconds.  For the metcon, in the first part, I got 2 rounds plus 250m row and 5 Thrusters, for the second part got 3 rounds plus 20 box jumps and 5 ring dips.

Thrusters and Situps

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After a warmup, do two rounds of the following resting and working on mobility between rounds:

  • 8 x Front Squats @95lbs
  • 8 x Strict Press @ 95lbs

Then spend 12 – 15 minutes working up to heavy Thrusters with the following rep scheme:

  • 5-5-5-3-3-3

Then do AMRAP in 12 minutes of:

  • 7 x Thrusters @ 70% of max weight from above
  • 14 x GHD Situps (or weighted situps)

Results:  Heaviest Thruster was 115lbs, so I used 85lbs for the AMRAP… 6 rounds plus 6 Thrusters

 

Front Squats then Thrusters and Pullups

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Not for time, warm up with 2 rounds of:

  • 10 x Pushups
  • 10 x Goblet Squats @ 16 then 24kg
  • 10 x Reverse Rows @ 45 degrees
  • 2 x Wall Walks

Every 4 minutes for 20 minutes do:

  • 5 x Front Squats @ 155lbs/70kg
  • 3 x Weighted Ring Pullups @ 20lbs/9kg

Then do 5 rounds for time of:

  • 9 x Thrusters @ 95 lbs/43kg
  • 9 x Pullups

Results:  Worked up to the front squat with 3 sets of 5 at increasing weight.  For the metcon, 7:02.  Not bad considering it is the same weight and reps as FRAN.