6 Thruster Workouts From Crossfit For More Endurance & Leg Strength

by J S August 2, 2021

I hate doing Thrusters, I’ll admit it. They are the fast pass to the pain cave since you have to overcome your body weight plus an additional load. And you know what else? If your not mobile enough in your ankles and hips, you’re going to be challenged to an extra degree.

Let’s break the Thruster down to what it really is- a front squat and a shoulder press.

In my experience most people suffer in a front squat because they don’t keep their torso as upright as they can. This comes from an overall lack of core strength specifically endurance strength (start doing your planks). If your core is strong enough then your limitation is actually in your ankle mobility, your torso is falling forward because you don’t have enough mobility in your ankles and you are hitting a block.

I don’t typically see an issue with shoulder strength limiting a thruster since most athletes are strong enough overhead. I see a lack of overhead endurance as a result of fatigue. The cure for this is to do your typical shoulder volume but instead of resting between sets, perform PVC pipe pressing to increase your strength endurance.

6 Thruster Workouts To Build Leg Muscles and Improve Your Cardio

Open 17.5
10 Rounds for Time
9 Thrusters (95/65 lb)
35 Double-Unders

Time Cap: 40 minutes

Thruster/Quad Hold

EMOM in 14 minutes 30 seconds
10 Thrusters (95/65 lb)
Max Quad Hold
Rest 30 seconds after every round

On 14:30 clock, every minute on the minute (EMOM) perform 10 Thrusters and in the remaining time max Quad Hold. Rest 30 seconds after every round.

Score is the total number of rounds completed before the clock stops.

Open 11.6

AMRAP in 7 minutes
3 Thrusters (100/65 lb)
3 Chest-to-Bar Pull-Ups
6 Thrusters (100/65 lb)
6 Chest-to-Bar Pull-Ups
9 Thrusters (100/65 lb)
9 Chest-to-Bar Pull-Ups
If you complete the round of 9, complete a round of 12, then go on to 15, etc.

Open 12.5

AMRAP in 7 minutes
3 Thrusters (100/65 lb)
3 Chest-to-Bar Pull-Ups
6 Thrusters (100/65 lb)
6 Chest-to-Bar Pull-Ups
9 Thrusters (100/65 lb)
9 Chest-to-Bar Pull-Ups
If you complete the round of 9, complete a round of 12, then go on to 15, etc.

Fractured Fran

5 Rounds for Time
9 Thrusters (95/65 lb)
9 Pull-Ups

Ultimate Warrior

21-15-9 Reps for Time
Thrusters (135/95 lb)
Bar Muscle-Ups

Thrusters are hard. Do them and your cardio is going to improve as well as your overall squat performance.