AMRAP Thrusters Workouts for CrossFit Athletes – Enhance your Fitness Now

AMRAP means “as many reps as possible” and is a perfect format for building intensity, conditioning, endurance and mental toughness into your workouts.

9 AMRAP Thrusters Workouts – FOUR LEAF CLOVER

AMRAP in 28 minutes
2 mins of Burpee Box Jumps (24/20 in)
2 mins of Thrusters (65/45 lb)
2 mins of Sit-Ups
2 mins of Kettlebell Swings (35/26 lb)
2 mins of Rest
Perform max reps of each movement for 2 minutes before moving immediately to the next movement. Rest for 2 minutes after every round.

chest workoutsSource: Photo courtesy of CrossFit Inc

10 THIRTY ONE HEROES (PARTNER)

AMRAP (with a Partner) in 31 minutes
Partner A performs AMRAP of:
8 Thrusters (155/105 lb)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)
While Partner B performs:
400 meter Sandbag Run (45/25 lb)
Partners switch after each Run.
Partner A performs as many rounds and repetitions as possible (AMRAP) of the Thrusters, Rope Climbs, and Box Jumps while Partner B performs a 400 meter Run with a Sandbag. When Partner B returns from the Run, that Partner picks up on the AMRAP where Partner A left off. Partner A starts the Run. Partners switch after each Run. Mark a round after each set of 11 Box Jumps.

Score is the total number of rounds and repetitions completed before the 31-minute clock stops.

AMRAP Thrusters Workouts – Tips & Strategy

Understanding that this is 31 minutes of continuous movement for both partners with heavier weights, odd objects, and challenging movements, it is all about just finding a way to keep moving forward. It is not about going fast, rather trying to not stop moving for the entirety of the workout. Finding one of the four movements to become the “mental rest” will better allow teams to keep going. For many athletes, this will be the box jumps, as this is the only time that they are not holding onto something under tension. For some, it may be the runs. A slower run means that the buddy with the sandbag can catch their breath a bit as the partner inside gets a little more work done. Find a pace and break-up strategy and put it on cruise control.

AMRAP Thrusters Workouts – Scaling Options

The workout is on the longer side, the Box is on the higher side and the weight of the Thruster is on the heavier side. Legs will fatigue from the Run and Thrusters, so consider using a shorter Box if you’re not confident with the higher box. Load the Barbell with a weight you could complete 8+ unbroken repetitions when fresh. If high volume Rope Climbs aren’t in your wheelhouse yet, substitute for Strict Pull-Ups or Ring Rows or another Rope Climb scaling option (see: Rope Climb Scaling Options).

AMRAP Thrusters Workouts – Intermediate

AMRAP (with a Partner) in 31 minutes
Partner A performs AMRAP of:
8 Thrusters (135/95 lb)
6 Strict Pull-Ups
11 Box Jumps (24/20 in)

While Partner B performs:
400 meter Sandbag Run (20/15 lb)

Partners switch after each Run.

10 Crossfit AMRAP Workouts for Athletes of All Levels

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