• RoadieFit




5 Burpees

10 Air Squats

10 Strict Press

10 Good Morning


For Time

21 Dumbbell Thrusters

Run 400m

18 Dumbbell Thrusters

Run 400m

15 Dumbell Thrusters

Run 400m


For Time

21 Sandbag/Backpack/Water Jug Thrusters

Run 400m

18 Sandbag/Backpack/Water Jug Thrusters

Run 400m

15 Sandbag/Backpack/Water Jug Thrusters

Run 400m


At 3…2…1…Go! You will start with 21 Dumbbell thrusters. Next, you will perform a 400 meter Run. When you get back from the run you will do 18 Thrusters and then, go on another 400m run. After that, you will do 25 Dumbbell Thrusters and then, a 400m Run and you’re done. Your score is the time it takes to complete all the reps in the workout.


The weight for this workout should be Heavy to moderate. We want these thrusters to be challenging to get through. Here's how to tell if the Dumbbells are heavy enough. If you’re dreading doing Thrusters after the Run then you’ve gone heavy enough. If you’re looking forward to the Thrusters after the run then you should go back to bed and start your day over.


The intended stimulus for this workout is about 75 to 85% pace. This should be challenging by the end but in the first few minutes, you should be moving smooth and steady.

Scales and Modifications

You can sub the Thruster with a lot of different things. Sandbag, back pack or Water Jugs are my first suggestions. You can use kettlebells, a barbell, your grandmother, or friggin rock. We really don’t care as long as you’re safe, and get a good workout.

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