New year, new issues? Hopefully not, but after this workout, you definitely won't feel like a certain exercise for a while.
Our new SmartWOD Workout of the Month contains two of the most hated movements – Thrusters and Burpees. And they are combined. Ugh.
Want to know more about the For Time workout? Treat yourself to our article. ⬇️
SmartWOD Workout of the Month – what is that?
For over half a year now, we have been publishing a new, demanding workout every month for what is probably the fittest community in the world – the SmartWOD community.
And in three different difficulty levels – from beginner to professional athlete. In January, there is also a minimal version that you can do at home in a relaxed manner. Although “relaxed” might be a lie.
By the way, we are always happy when you share your score with us on Instagram. Every now and then, we raffle off premium codes and goodies among all those who comment. So it's worth it!
What to expect in January: “Thrust(er) Issues”
Okay, we're not even going to try to sugarcoat this one. This workout is nasty. And it gets more nasty by the minute.
Your task: complete the specified number of thrusters in the shortest possible time. And because that alone isn't disgusting enough, you'll also do burpees every 90 seconds.
In other words, the faster you are, the fewer burpees you'll have to do overall. But trust us, the minute and a half in between will feel like nothing.
What do you need for the workout?
Tip: We can't say which of the two exercises is worse. Both will definitely get your heart rate up. So think about how you want to split up the thrusters in particular beforehand.
“Thrust(er) Issues” at different levels of difficulty
Ok, let's get down to business. Here are the three different levels plus a version that you can also do in your living room:
Fitness level: Performance (professionals)
For Time:
100 Thruster (95/65 lbs - 43/30 kg)
Do 10 Burpees every 1:30 min
Fitness level: Fitness (advanced)
For time:
75 Thruster (95/65 lbs - 43/30 kg)
Do 5 Burpees every 1:30 min
Fitness level Starter (beginners)
For time:
50 Thruster (65/45 lbs - 30/17,5 kg)
Do 5 Burpees every 1:30 min
Minimal/Home Version
For time:
50 DB Thruster (2x 38,5/27,5 - 17,5/12,5)
Do 5 Burpees every 1:30 min
Which level is right for me?
This time, the weight for the thrusters will determine that. Do you think you can do 100 reps with a decent amount of weight? Including burpees in between?
Are you ready? Click the button below to go directly to the workout in the SmartWOD Workout Generator app. Simply press “Start Workout” and off you go!
Are you up for the thruster challenge?
This workout takes some effort – but afterwards you will feel invincible (and probably definitely have Thruster Issues).
Don't forget: Share your score with us on Instagram! Feel free to write to us and tell us which exercises you would like to see in the next “Workout of the Month”.
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