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15 Brutal Thruster WOD Challenges to Destroy your Weaknesses


EMOM for 14 minutes

  • Odd: 10 Thrusters (95/65 lb)
  • Even: 20 Kettlebell Swings (54/35 lb)

With a running clock, each minute on the minute (EMOM), athlete starts by performing 10 thrusters, then rests until the second round (starting at 1:00). Then athlete completes 20 kettlebell swings. Continue, alternating each minute, for 14 total minutes.


For Time

10-9-8-7-6-5-4-3-2-1 reps of:

  • Thrusters (95/65 lb)

1-2-3-4-5-6-7-8-9-10 reps of:

  • Burpees

With a running clock, perform one round of the thrusters before moving on to one round of burpees. Alternate the two movements until you finish all the repetitions required.

Score is the time on the clock when the last round of Burpees is completed.


For Time, Fast and Heavy

  • 21 Dumbbell Thrusters
  • 400 meter Run
  • 18 Dumbbell Thrusters
  • 400 meter Run
  • 15 Dumbbell Thrusters
  • 400 meter Run

Typically CrossFit workouts prescribe a weight, but in this case, the weight is athlete’s choice. The athlete should choose a dumbbell that, as the name says, is heavy but that they can still move fast. Score is dumbbell weight used and total time to complete.

As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.

Beginner Option
For time, fast and heavy:
15 dumbbell thrusters
Run 200 meters
12 dumbbell thrusters
Run 200 meters
9 dumbbell thrusters
Run 200 meters

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