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Monday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm, 7pm
Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
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Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

520 Edinburgh Dr. Moncton, NB E1E 4C6

Find something to thrust-er

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This rep scheme works its way back up from the 9, to 21 again. Way more fun! This means you need to approach it differently than a traditional 21-15-9. Move smooth & steady through the burpees – don’t stop moving for all these sets. After the burpees, take a few deep breaths before starting thrusters. Weight should be light enough to do 21 unbroken, but heavy enough to be uncomfortable. Break the Thrusters into no more than 2 sets, if legs are too fatigued. Stay consistent with movement & pace throughout the workout.
OBJECT: Barbell, Dumbbells, or Kettlebells (if available) for the thrusters — or non- conventional equipment: a sandbag, loaded backpack, 2 Water jugs (or anything with handles). Get creative!


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25 Responses to “Find something to thrust-er”

  1. 21-15-9-15-21
    Burpee over object
    Thruster with object

    I used 30# dumbbell!
    Time: 16:31

    Not fun doing thruster with a ceiling isn’t high enough. But I got it done!

    • Did extra:
      5 rounds x 8 reps(30#)
      Db z press
      Db front Squat
      Db deadlift
      Db floor press
      Db bend over row
      1 min rest between rounds

      Time :17:33

  2. 21-15-9-15-21
    Thrusters with an object

    Used 8# DB
    First workout since lockdown. I can tell. Got it done though with no modifying…other than the weight.😁

  3. WU & Mobility

    Thruster (20# Plate)

    Slow on the burpees😆
    Fun one!

  4. 21-15-9-15-21
    Thrusters with an object

    Used a workout band as I couldn’t find a good object to use. Started with a band is supposed to be around 20lbs but had to drop down to a lighter band for the last half so I wouldn’t have to breakup the thrusters more than once.

    13:48 min

    Thanks Kevin.

  5. 21-15-9-15-21
    Burpee over object
    Thruster with object

    I used a set of 35# dumbbells
    Time: 16:17
    Burpees were the though ones after the 1st 21.

    Thanks Kevin!

  6. 21-15-9-15-21
    Burpee over dbs
    Thruster with set of 30# dbs

    Time: 16:42.
    That was rough. Had to break for mom duty during last group of 21 burpee/thrusters. Time likely would have been bit slower. Although starting up again equally sucked 🙂

  7. Used Ruck for my WOD
    Time 12:59
    Cashout – 600 Crunches – different styles of abdominal exercises, hollowhold, mountain climbers, etc.
    Biking 20 minutes
    6 minute plank

  8. 21-15-9-15-21
    Burpee over object (DB)
    Thruster with object (20# DBs)
    Time: 13:23 with puppy interference 🤷‍♀️

  9. 21-15-9-15-21
    Thrusters with an object


  10. 11:29 with a toolbox for weight (garage workout)

    …sweaty mess

  11. Orange wod
    Thrusters (15#DB)
    Time- 11.33

  12. 21-15-9-15-21
    Burpees over DB
    Thrusters (20# DB)

    Not great at working out alone but did it!

  13. 21-15-9-15-21 in 13:43
    Burpees touch the basement ceiling (jump needed)
    Thrusters (10lbs DB)

    Followed by several minutes on the floor.. it was great!

  14. 21-15-9-15-21
    Burpee over Bar
    75# Thruster


    It’s amazing how much it helps your performance when someone is yelling at you.
    oops, I meant coaching, not yelling 😉

    Thanks Kevin!

  15. 21-15-9-15-21
    Downs ups over bar
    Thrusters 35#

  16. Forgot to register for class. Almost didn’t get in. Coach is all covid weird about registering on time.
    Burpees over bar
    Thrusters at 75#
    14/7 9/6. 9. 15. 14/7
    Time 14:40

  17. Wod with 55# thrusters: 23:00 even.
    That was terrible

  18. Slight modification
    Burpees over kB
    Thrusters 59# kB
    Rest 3 minutes for full recovery
    Burpees over kB
    Thrusters 50#
    Rest 3 minutes for full recovery
    Burpees over kB
    Thrusters 50#

    Lay dead on floor until full recovery

    168 burpees
    168 kB thrusters 50#

  19. 21-15-9-15-21
    Burpees over the object
    Thrusters with an object

    Used 15’s DBs

    Fran cough 😷

  20. So so so gross 🤢

    Burpees over bar
    Thrusters (35# bar)

    So gross. Thought I was going to pass out or throw up because of the woodstove.. even with the window open… BUT I didn’t die!!!

  21. 21-15-9-15-21
    Thrusters (30# kb)

  22. 21-15-9-15-21
    Thrusters with 20# dumb bell (Did single arm thruster and alternated arms at mid-point each round)
    Burpee over my dumb bell

    Burpees were really slow. I think I need to be motivated with WOD buddies
    Time = 17:27

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