If you like thrusters, you’ll probably enjoy today’s workout. If you’re like me, and struggle with thrusters, then this WOD will give you an opportunity to improve a weakness. Today, we will be doing three rounds of 20 thrusters, 20 sit-ups, and 20 push-ups. You are welcome to perform barbell thrusters or dumbbell thrusters. Either choice will give you a fantastic workout, so do whichever feels right today.
The numbers in parentheses beside the movements are the suggested weight to use. The weight for males is listed first, and the weight for females is listed second. Use a weight that is right for you. The weights listed are suggestions only.
If you are already comfortable working out, please perform the following WOD as prescribed (Rx):
Rx:
3 rounds for time:
20 barbell thrusters (95lb, 65lb) or dumbbell thrusters (45lb, 30lb)
20 abmat sit-ups
20 push-ups
A beginner will need to scale the weights and modify the movements to complete this WOD. It is okay to break up the thrusters, but try to pick a weight that allows you complete each round in 3 to 4 sets. A beginner’s version of today’s WOD could look like this:
Scaled 1:
3 rounds for time:
20 dumbbell thrusters (5lb, 3lb)
20 straight-leg sit-ups
20 wall push-ups
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
3 rounds for time:
20 thrusters (45lb, 35lb) or dumbbell thrusters (20lb, 15lb)
20 abmat sit-ups
20 kneeling push-ups
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications or weights you have picked are too easy or too difficult.
Your score is the amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
I struggled to get going today, just kept trying to find reasons not to. Did the workout in 11:42. Glad I did it!