For time:
15 thrusters, 95/135 lb.
Run 200 meters
20 thrusters, 65/95 lb.
Run 400 meters
30 thrusters, 45/65 lb.
Run 800 meters
Post time to comments.
Compare to 130126.
Scaling:
Reduce the loading on the thrusters so that each set can be completed unbroken.
Intermediate Option:
15 thrusters, 65/95 lb.
Run 200 meters
20 thrusters, 45/65 lb.
Run 400 meters
30 thrusters, 35/45 lb.
Run 800 meters
Beginner Option:
15 thrusters, 45/65 lb.
Run 200 meters
20 thrusters, 35/45 lb.
Run 400 meters
30 air squats
Run 800 meters
Comments on 210223
103 Comments
CFWUx2 10*45thr*2 5*95*2
14:08
95/65/45
It's cool to learn about the specific mechanics of this movement and how it engages multiple muscle groups throughout the body. It's impressive that the thruster is known as one of the most challenging exercises due to the intense acceleration required against gravity with added weight. great thank you !
13:11 RX
M/39/5’9”/195#
10:42
Intermediate
11:29 RX
instead of running I used the bike
10+5/10+10/17+13rep
33age/1,74cm/71kg
18:13
Rx’d
I've split the WOD between sets of run and thrusters.
200m - 0:37
1:00 rest
400m - 1:32
1:30 rest
800m - 3:37
5:00 transition
95lb 15 unbroken thrusters
2:00 rest
65lb 20 unbroken thrusters
2:00 rest
45lb 30 unbroken thrusters
16 min
F/5’6”/133/41
16:17 Rx
16:07 rx’d. Have I mentioned running and thrusters are my least favorite movements?!
broke thrusters 9-6/12-8/12-10-8. All cardio.
One barbell. Used a rack.
Accumulated 3 minutes in a wall handstand in 30 second increments. Stretches between sets. Then hit a few solid freestanding handstands including a “dabstand”.
180/41/69”
12:18
M/35/6'/178#
11:50 Rx with two bars and a shoe change
(Thrusters 15/13+7/15+10+5)
13:17 rx
Scaled thrusters to 75, 65, 45lbs.
14:19
M/49/5'9"/157
95,65,45 thrusters
Subbed 1,2,4 minutes on elliptical for runs
11:11
Could not get the last set unbroken... 20+10
14:41
9:52 - RX
Subbed weight for 95, 75, 65. 65lb thruster round was broken and th following runs were brutal, especially the 800m. My timer was paused somewhere in the middle.
12-15m.
M/181CM/78Kg 50yo
13:51 intermediate
front Squats instead of thrusters
RX other than that.
11:54
Mirella Miranda
thrusters 30/20/15kg
rowing
12:38
12:09 Rx
All thrusters in 2 sets.
Ran the distances on the assault air runner. Kept it around 5:00 min/1000m pace
M/28/6’1”/200lbs
19:30
15 thrusters, 95 lb.
Run 200 meters
20 thrusters, 65 lb.
Run 400 meters
30 thrusters, 45 lb.
Run 800 meters
Intermediate scale
12:44
Scaled for weight:
- 15 thrusters, 95 lbs
- Run 0.124 miles
- 20 thrusters, 55 lbs
- Run 0.25 miles
- 30 thrusters, 55 lbs
- Run 0.5 miles
Result: 16:38. Went unbroken on the thrusters! But had to alternate between walk/run on the final run, between 4-7 mph.
180 cals, 147/173 HR
M/44/5'6"/137 lbs
I hate thrusters & running! 😅 Lower legs still being worked on. Plantar fasciitis & shin splints are getting better. Trying to test them without blowing them up & being back to zero activity on them again.
This before a C&J workout.
15 thrusters UB 75#s
200m run
20 thrusters (10-10) 65#s
400m run
30 thrusters (15-15) 45#s
800m run
14:22
M/25/5'8"/155lb
CrossFit AFK
14:17 - Rx
M/48/170
16:13 Rx weights
sub row for runs.
Scaled to 95/75/65# thrusters
16:24
130126: 17:51 with 95/85/half 75, half 65# thrusters
53/5’10”/245
Intermediate
* subbed 3x run distance on Assault Bike
14:48
34/5’10”/220
13:13 RX’D
11:36 Rx
30:22
Intermediate scale:
11:08
I probably would’ve gotten around 16:00 had I gone Rx, but I wanted to work on bigger sets of reps.
thrusters: 15/14-6/17-9-4
Scaled to intermediate
15 Thrusters @95#
Run 200 m
20 Thrusters @65#
Run 400 m
30 Thrusters @45#
Thrusters were slow but all unbroken. Running is my weakness
15:51
M/48/5'5"/186
14:26 rx’d
Scaled to intermediate:
17:20
42 / 6’0 / 195
10:47 rx
Outstanding!
Not calling you a liar or cheat. I would genuinely like to see it. 🤯
that’s cookin!
RX, 13:59 unrbroken
Forgot to comment yesterday 11:03
15:00
Intermediate option
H right behind me
10# DB x 15 & 20 rep thrusters
8# DB x 30 rep thrusters
11:03
115#
85#
55#
35/M/6’4”/258
19:25
10:09
intermediate scaled
9:50 intermediate modified scale.
15 thrusters @ 95
500m assault bike
20 thrusters @ 65
1000m assault bike
30 thrusters @ 45
2000m assault bike
12:00
Intermediate Option
15 thrusters, 65 lb.
Run 200 meters
20 thrusters, 45 lb.
Run 400 meters
30 thrusters, 35 lb.
Run 800 meters
9:32*
15 Thruster (80lbs)
100m Run* accidentally ran 100 instead of 200m:(
20 Thruster (65lbs)
400m Run
30 Thruster (45lbs)
800m Run
M/59-Vandalia MI
15:45
thrusters: 85, 75, 65
12, 24, 48 cal Echo
F, 5’7”, 148
12:40, did 65#/55#/45#
Not feeling it today. Did first set of 15 unbroken. Took one break for each of the other two sets.
12:56
33
140
5’5”
CrossFit Invictus San Diego
11:57
Thrusters @ 135/95/65lbs
Runs on treadmill @ 1% incline
Thrusters were probably slower than average and runs faster than average. Thrusters were broken into 3 sets each round but only quick breaks.
Fantastic time!
Thanks Jim.
13:31 s
15 thrusters 45#
200m row
20 thrusters 25#
400 m row
30 thrusters 15#
800m row
F/24/5’5/140
CrossFit AFK
Only DBs available, so scaled to:
--
15 DB thrusters | 2x12,5 kg DB
Run 200 meters
20 thrusters | 2x9,5 kg DB
Run 400 meters
30 thrusters | 2x7,5 kg DB
Run 800 meters
SCORE: 11'14''
--
Short and intense, and "uncomfortably unbroken" 👍
1 km run before; extended last run well beyond the 800m mark, for a total of 4 km run.
Rx'd 9:53
Unbroken, set up 3 separate bars.
Awesome!
Nice, Derek!
14:12 RX
RX’d but made the mistake of doing 85# instead of 65#
time of 11:20
Today: Rx’d 16:45
130126: Scaled first round to 115#: 21:21
Nice improvement!
12:48 65#
15 Th @110
5 Cal Bike
20 Th @95
10 Cal Bike
30 Th @65
20 Cal Bike
Time: 9:50
@155lbs BW
13:32 Intermediate scale
15 thrusters, 95 lb. - 1:26
Run 200 meters - 1:11
20 thrusters, 65 lb. - 1:49
Run 400 meters - 2:09
30 thrusters, 45 lb. - 2:24
Run 800 meters - 4:32
M / 36 / 84.7kg
13:58
1st round thruster 5 / 5 / 5
2nd round 10 / 10
3rd round 15 / 15
12:24 Rx with changing weights on one bar
Thrusters unbroken, runs slow
m/52/5'11"/200#
M/35 RX
11:33
Sc to women's rx, 95#/65/45...16:54
14:01 RX🥴
M/55/6’1”/180
For time:
15 thrusters (135 lbs) (9/6)
12 cal Ass bike
20 thrusters (95 lbs) (12/8)*
24 cal Ass bike
30 thrusters (65 lbs) (15/15)*
48 cal Ass bike
12:28 (masked)
**used one bar and changed plates
Intermediate mens - unbroken
12:29
Having only 1 bar added a little time to change loads. I'm ok with this time as I am feeling a bit out of sorts today.
15min 40 sec intermediate broken
Thrusters
7&8 = 15
10&10 = 20
15&15 = 20
15min 40 sec intermediate broken
Thrusters
7&8 = 15
10&10 = 20
15&15 = 20
Scaled to ~intermediate:
200m run
16 2x45#DBs thrusters
400m run
22 2x30#DBs thrusters
800m run
34 2x20#DBs thrusters
9:57
As rx’d, 12:19 (PR).
Went unbroken on first set of thrusters, then broke 12-8 and 20-10. Maybe could have gone unbroken, but would have been flirting with the redline.
Tried to stay light on the runs and ride between not dogging it and not blowing up. This was almost 2 minutes faster than in 2013. It’s likely I only used 2 bars back then, so some of the time would have been changing out a set of weights, but that’s likely only about 30 seconds.
47m/5'10"/190
Nice Chris!
How long have you been doing crossfit?
Intermediate broken
15 - 8 &7
20 - 10 &10
30 - 15 & 15
15m 40sec woohoo
Thank you
Scaled
Thrusters @ 40, 30, 20kg
Row instead of run
15.04 min 😅👍
85-65-45
13:17
85&65 unbroken, 45 @ 18/12 - hands were too close together
lost huge time on transitions — resetting bar and gps killed my clock
16:00 intermediate.
SLLLLOOOOWWWW
12.55
As RX
14:09
Intermediate option:15:10 assault air runner
Intermediate 10:45
m/35/175lbs
11:39 Intermediate
Intermediate - 10:54
RX：11'11''.
https://youtu.be/_8NeK5uuHNk
Hey guys,
I'm getting back into the gym after a month of laziness. Started doing crossfit today. Pretty much new to it. I did the beginner option for the dudes. I liked this workout for the most part. My legs feel like jello!
27:57
Hey Randy,
Glad to hear you are jumping back on the fitness wave. I'd recommend looking into the beginner version of every workout to maximize your results long term. Use the video posted and other peoples comments/result to help paint the picture as to what you should be getting from the workout.
-Diego
Intermediate Option - 15:26
11:31 RX
14:26 rx’d
9:46 RX
Wow, that's fast!
14:19 RX
1)15 UB (62kg)
2) 20 UB (43kg)
3)16+ 8+6 (30kg)
12.53 on beginner scaling
run on assault air runner
male
Finished this workout in 11:54! Didn’t have an accessible barbell, so did dumbbell thrusters with sets descending from 65s to 45s to 35s. Weight wasn’t a perfect RX, but was as close as possible working with what we have!
Champions Club Scaling Notes
RANT
There is so much stuff to coach in the thruster, and the more I coach it (and do it myself) the more I find. Lately we've been really trying to emphasize the balance aspect of it. There is a 1) a ton of ROM, 2) a jump, 3) a loss of connection on the way down, and 4) a long lever when the bar is overhead. All this translates to a lot of opportunity to get wobbly in the feet. Or, better yet, a lot of opportunity to practice a strong, unmoving foothold.
WHAT ABOUT THE MOVEMENTS
Run - monostructural movement done at distances that can be either used as a rest or a sprint
Thruster - jumping with very heavy weight and lots of ROM
MAIN DECISION
Do I have the strength and speed required to make the rep scheme a good enough dose?
TECHNIQUE SCALE
4 rounds for time of:
Run 400 meters
20 thrusters
CONSISTENCY SCALE
Mush everything together into one round
INTENSITY SCALE
As is, but sprint the run, even if the thrusters suffer
MY STUFF
Another check the box day. I did 25# dumbbell thrusters and running jump rope, 1:00, 2:00, and 3:00 of each.
GENERAL FEAR LEVEL: 7