WOD: Thrusters — Thruster
Monday, June 1, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 3 Rounds 3/3 Worlds Greatest Stretch 12 Banded OH Press 12 Banded Side Steps 12 Bird Dogs
3 Rounds 3 Front Squats 3 Push Press 3 Thrusters
6min EOMOM 5 Thrusters
Score type: Not Scored
Thrusters
10min EMOM 10 Thrusters
Score type: Load
Prep
3 Rounds :20sec Row :20sec Plank
Score type: Not Scored
Big Bird
3 Rounds A) 500m Row B) Accumulate Plank
What Makes This Workout Effective
The EMOM format is the diagnostic. Ten reps per minute for 10 minutes means you have a full minute to work — but the weight you pick has to hold across all 10 sets. The prep block (6min EOMOM, 5 Thrusters) tells you exactly where to land on load. The thruster is a front squat into an overhead press with no pause between them. Drive through the legs first, let the bar float, then lock out overhead. If you’re muscling the press, the load is too heavy.
Big Bird after is intentional. The 500m row and accumulated plank hit the posterior chain and midline that the thruster didn’t directly load. Use the row to flush, not to sprint. Keep the plank honest — neutral spine, tight glutes.
Scaling Options
| Level | Thrusters Load | Rowing Distance | Plank Modification |
|---|---|---|---|
| Rx | 95 lbs (M) / 65 lbs (F) | 500m Row | Standard High Plank |
| Intermediate | 75 lbs / 55 lbs | 400m Row | Standard High Plank |
| Beginner | 45 lbs / 35 lbs (or DBs) | 300m Row | Forearm Plank or Knee Plank |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136