Row & Thruster
Peak monostructural day. Five rounds of a 400m row into ten thrusters — the row floods your legs, then you ask them to thruster. This is compromised barbell work, one of the hardest combinations in conditioning. Get off the rower with a plan for the bar and stick to it. The sc...
- Format
- For Time
- Time cap
- 25 mins
- Level
- advanced
For Time
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Open in FizRow & Thruster is a for time workout by Fiz, built from 2 movements, with a 25 mins cap. It is set at advanced level.
How to approach Row & Thruster
Row & Thruster loads the quads, glutes, cardiovascular system and lats hardest. Shoulders, hamstrings and upper back take a share of the work too. Go out slower than feels natural: the opening effort is the one you can most afford to give away, and the positions you protect early are what you'll still have at the end.
Row & Thruster is scored on total time: the clock stops when the last rep is done, and a faster time ranks higher. A 25 mins cap applies, so anything unfinished at the buzzer is where your score lands.