Workout: Row & Thruster. Type: For Time. 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 score is your time. 2 movements across 1 section. Created by Fiz.
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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 sco...

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For Timeadvancedgrindconditioningmetconrowingbarbell
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Format
For Time
Time cap
25 mins
Level
advanced
The workout

For Time

5 Rounds
FOR TIME
Row 400m
Thrusters 10 reps @ 43kg
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Row & 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.

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.

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How long does Row & Thruster take?
Row & Thruster runs to a cap of 25 mins.

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