Death by Double Unders (increase by 5 Each Minute) 5 Kettlebell Thrusters (20kg Each Hand) Want to see your WOD in the next newsletter? The double and single kb versions both have unique upsides. The thruster is a well-known compound exercise that’s part of the CrossFit workout program. For Time: 50 Double-Unders5 Left Arm Kettlebell Thrusters (53#/35#)5 Right Arm Kettlebell Thrusters (53#/35#)15 Kettlebell Swings (53#/35#)40 Double-Unders 5 L Arm Kettlebell Thrusters5 R Arm Ke… Rotate your wrists as you do so. The Kettlebell Thruster gives you the benefits of both the Squat (for the Legs), and also the Overhead Press (for the Arms and Shoulders). When you feel like you’ve finally advanced to the next level and improved your performance, somebody puts together a workout that knocks you back down again. The double kettlebell clean and press replacement for barbell thrusters also do the same thing–take away the momentum. In this case, you have a friendlier rack position conducive to repping away while fatigued. Instead of being able to use momentum to push the barbell above your head, you now have to rely mostly on shoulder strength. 6 Killer Workouts With Thrusters: Prepare for the Pain! From Klokov to Froning, workouts with thrusters are simply brutal! Another thruster variation I like: kettlebell thruster (double or single) for reps. Upgrade to "Beastmode" to find the right workout faster Unlock special filters for modality (gymnastics, weightlifting, cardio); Unlock special filters for target area (upper body, lower body, core); Unlock more categories containing 5x more popular workouts; Get 100+ new WODs each month; Access 365 days of workout inspiration on the WOD Calendar and no more ads! This exercise is a … Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the Kettlebells towards your shoulders. Bring two kettlebells to your shoulders. Email us at firstname.lastname@example.org - we love photos/videos of you showing us how it's done or your favorite workout pic. For our purposes here, the bottom piece of bread is the double kettlebell snatch, and the top is the renegade row (a push-up on the handles of the bells paired with plank rows). Begin by performing one rep of the double kettlebell snatch and the renegade row. CrossFit Open WOD 17.5 is: 10 rounds for time: 9 barbell thrusters (43 kg / 30 kg) 35 double-unders; Every second counts with this one, and while you’re probably not going to blitz through 10 rounds at full speed, there are a few things you can do to help your body to keep moving. Note: behind the neck thrusters are great too, for those with healthy, flexible shoulders. Martial artists and athletes also practice thrusters. This is "How To Do: Double Kettlebell Thruster" by Corey House - FIT Strength on Vimeo, the home for high quality videos and the people who love them. 1. 10 Dual Kettlebell Thrusters (2x53/44 lb) 40 meter Dual Kettlebell Farmer's Carry (2x53/44 lb) For twenty minutes straight perform as many rounds as possible of the above exercises.