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Video

196 Thruster WODs

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WODs that involve only the thruster movement

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Regionals 11.2

For Load
Thruster Ladder

Men: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295 lb

Women: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185 lb

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Related

WODs that involve thruster plus other movements such as air squat, bench press, box jump, ...

Legless

For Time
27 Thrusters (95/65 lb)
4 Legless Rope Climbs (15 ft)
21 Thrusters (95/65 lb)
3 Legless Rope Climbs (15 ft)
15 Thrusters (95/65 lb)
2 Legless Rope Climbs (15 ft)
9 Thrusters (95/65 lb)
1 Legless Rope Climb (15 ft)

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Thruster, Rope Climb ...

Frelen

5 Rounds for Time
800m Run
15 Dumbbell Thrusters (45/35 lb)
15 Pull-Ups

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Thruster, Pull-Up, Run ...

Felix the Cat

6 Rounds for Time
9 Burpees
9 Box Jumps (24/20 in)
9 Pull-Ups
9 Thrusters (40/20 kg)
9 Toes-to-Bar

With a weight vest (20/14 lb)

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Thruster, Box Jump, Burpee, Pull-Up, Toes-to-Bar ...

9/11 Tribute

For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row

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Thruster, Box Jump, Clean, Deadlift, Handstand Push-Up, Kettlebell Swing, Pull-Up, Row, Toes-to-Bar ...

3D Remembrance Day

AMRAP in 18 minutes
11 Hang Power Snatches (35/25 kg)
11 Burpees
11 Thrusters (35/25 kg)
11 Pull-Ups

At 11:00:
1 minute Rest in Silence

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Thruster, Burpee, Pull-Up, Snatch ...

Martin Bell

For Time
2000 meter Row
100 Deadlifts (bodyweight)
50 Thrusters (43/30 kg)
1000 meter Row
100 Overhead-Touch Push-Ups
50 Pull-Ups
500 meter Row
100 AbMat Sit-Ups
100 Wall Ball Shots (20/14 lbs)

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Thruster, Deadlift, Pull-Up, Push-Up, Row, Sit-Up, Wall Ball Shot ...

Twins

For Time
2 Rounds of:
750 meter Row
20 Handstand Push-ups

Then, 2 Rounds of:
20 Thrusters (115/75 lb)
20 L-Pull-ups

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Thruster, Handstand Push-Up, Pull-Up, Row ...

ECC Qualifiers 15.1

With a Running Clock
AMRAP in 5 Minutes (from 0:00-5:00):
10 Bar-Facing Burpees
15 Thrusters (95/65 lb)
20 Chest-to-Bar Pull-Ups

Then, 5 Minutes (from 5:00-10:00) to Establish:
5 Rep Max Low Hang Snatch

Then, For Time (starting at 10:00):
25 Overhead Squats (135/95 lb)
75 Double-Unders
25 calorie Row
75 Double-Unders
25 Overhead Squats (135/95 lb)

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Thruster, Burpee, Double-Under, Overhead Squat, Pull-Up, Row, Snatch ...

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Regionals 9.1 (Asia)

7 Rounds for Time
7 Thrusters (135/85 lbs)
7 Burpees

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Thruster, Burpee ...

Slob

For Time
2000 meter Run
50 Pull-Ups
50 Thrusters (40/30 kg)
2000 meter Row

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Thruster, Pull-Up, Row, Run ...

Painstorm XXVI

For Total Reps in 39 minutes
Tabata Thrusters (95/65 lb)
1 minute Rest
Tabata Pull-Ups
1 minute Rest
Tabata Cleans (135/95 lb)
1 minute Rest
Tabata Ring Dips
1 minute Rest
Tabata Deadlifts (200/150 lb)
1 minute Rest
Tabata Handstand Push-Ups
1 minute Rest
Tabata Kettlebell Swings (1.5/1 pood)
1 minute Rest
Tabata Row

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Thruster, Clean, Deadlift, Dip (Ring Dip / Tricep Dip), Handstand Push-Up, Kettlebell Swing, Pull-Up, Row, Sumo Deadlift High-Pull ...

Cyrus, Eli, Janie, Liam and Mary

Five 5-minute AMRAPs in 25 minutes
From 0:00-5:00
16 calorie Row
16 Box Jumps (24/20 in)

From 5:00-10:00
16 Thrusters (75/53 lb)
16 Pull Ups

From 10:00-15:00
16 Burpees
16 Dumbbell Snatches (45/25 lb)

From 15:00-20:00
16 Mountain Climbers
16 Kettlebell Swings (53/35 lb)

From 20:00-25:00
16 Push-Ups
16 Sit-Ups

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Thruster, Box Jump, Burpee, Kettlebell Swing, Mountain Climber, Pull-Up, Push-Up, Row, Sit-Up, Snatch ...

Regionals 9.2 (Africa)

For Time
Buy-In:
500 meter Row

Then, 2 Rounds of:
20 Pull-Ups
20 Thrusters (30/20 kg)
400 meter Run
20 Kettlebell Swings (24/16 kg)
20 Box Jumps

Buy-Out:
500 meter Row

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Thruster, Box Jump, Kettlebell Swing, Pull-Up, Row, Run ...

Artie

AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Squats
5 Pull-Ups
10 Thrusters (95/65 lb)

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Thruster, Air Squat, Pull-Up, Push-Up ...

Complex Fran

For Time
7 Bar Muscle-Ups
7 Chest-to-Bar Pull-Ups
7 Chin-Over-Bar Pull-Ups
21 Thrusters (95/65 lb)
5 Bar Muscle-Ups
5 Chest-to-Bar Pull-Ups
5 Chin-Over-Bar Pull-Ups
15 Thrusters (95/65 lb)
3 Bar Muscle-Ups
3 Chest-to-Bar Pull-Ups
3 Chin-Over-Bar Pull-Ups
9 Thrusters (95/65 lb)

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Thruster, Muscle-Up, Pull-Up ...

Angela

For Time
48 Burpees

Then 3 Rounds of:
10 Pull-Ups
16 Thrusters (95/65 lb)
16 Deadlifts (155/105 lb)
600 meter Run

Then:
48 Sit-Ups

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Thruster, Burpee, Deadlift, Pull-Up, Run, Sit-Up ...

D-Day Partner WOD

For Time (with a Partner)
Phase 1: "Overlord"
1944 meter Row

Phase 2: "Airborne Drop"
60 Pull-Ups
300 meter Run

Phase 3: "Omaha Beach"
6 50 meter Alternating Sled Drags
300 meter Run

Phase 4: "Utah Beach"
60 Weighted Push-Ups
300 meter Run

Phase 5: "Gold Beach"
60 Kettlebell Swings
300 meter Run

Phase 6: "Sword Beach"
60 Thrusters (45/35 lb)
300 meter Run

Phase 7: "Juno Beach"
60 Man-on-Fire Burpees
300 meter Run

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Thruster, Burpee, Kettlebell Swing, Pull-Up, Push-Up, Row, Run, Sled Pull ...

Foo

AMRAP in 20 minutes
7 Chest-To-Bar Pull-Ups
77 Double-Unders
2 Squat Clean Thrusters (170/125 lb)
28 Sit-Ups

Buy in:
13 Bench Presses (170/125 lb)

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Thruster, Bench Press, Double-Under, Pull-Up, Sit-Up ...

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Regionals 9.3 (Northern California)

For Time
22 Deadlifts (315/185 lb)
Farmer's Carry (45/25 lb) to top of inner loop of the hill
22 Dumbbell Thrusters (45/25 lb)
Farmer's Carry (45/25 lb) to bottom of inner loop
Run to Pull-Up Bar
22 Chest-to-Bar Pull-Ups
Run to top of outer loop
22 Overhead Squats (95/65 lb)
Run to bottom of inner loop

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Thruster, Deadlift, Farmer's Carry, Overhead Squat, Pull-Up, Run ...

WZA Online Challenge 17.7

For Time
1,000 meter Row
15/12 Ring Muscle-Ups
30 Thrusters (95/65 lb)

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Thruster, Muscle-Up, Row ...

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