WOD: Thrusters + Hilo — Thruster, Air Squat, Push-Up
Monday, June 22, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 8min AMRAP 4/4 Leg Swings 8 PVC Pass Throughs 4 Bootstraps 4 Walkout Pushups 4 Post Squats 8 Up Downs
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
3-6-9 Pushups Air Squats
Score type: Not Scored
Hilo
36-27-18-9 Pushups Air Squats
What Makes This Workout Effective
Today’s EMOM focuses on the thruster, a full-body compound movement that spikes the heart rate by combining a deep squat with an overhead press. This high-power output improves metabolic conditioning and explosive leg drive, essential for building functional strength under fatigue.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Thrusters, Push-ups, Air Squats as prescribed |
| Intermediate | Thrusters with lighter barbell, Push-ups with hands on a box, Air Squats to a target depth |
| Beginner | Thrusters with dumbbells, Push-ups on knees, Air Squats with a bench for support |
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. |
FAQ
Q: How should I pace the 10-minute EMOM of 10 Thrusters to avoid burning out?
A: Treat the first five minutes as a steady rhythm; focus on using your legs to drive the bar up rather than relying on your shoulders. If you lose your breath, break the 10 reps into two sets of 5 with a 5-second pause.
Q: How do I manage the transition between the Push-ups and Air Squats in the 36-27-18-9 section?
A: Keep your equipment and space clear so you can move immediately from the floor to your feet. Focus on a “controlled descent” during the squats to keep your heart rate stable before returning to the push-ups.
Q: I’ve never done a Thruster before; what is the most important part of the movement?
A: Focus on the “drive.” Think of it as one fluid motion where the momentum from your legs pushes the weight upward; you shouldn’t be pressing the weight from a standstill.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136