CrossFit Firebase Orlando

Death by Thruster

Wendler Front or Back Squat. Max Effort
8 Reps at 30-50% of 1RM
5 Reps at 60% of 1RM
3 Reps at 70% of 1RM
1 Rep at 80% of 1RM
1 Rep at 90% of 1 RM
1 Max Effort
1 Max Effort

Thruster Ladder
With a continuously running clock, perform 1 Thruster on the first minute, 2 Thrusters on the second minute, 3 Thrusters on the third minute and so on until you cannot keep up with the clock. (115#M/65#F, RTG 135#M/95#F)


Once you can no longer complete all Thrusters on the minute, immediately set out for a run.

1-10 Reps, Run 1000m
11-15 Reps, Run 800m
16-20 Reps, Run 400m
21+ Reps, no Run

Interested in learning more about CrossFit Firebase, Orlando's premier CrossFit affiliate gym. Contact Us to find out more.