Hey fit peeps!    

I really cannot wait for the rain season to fully start (and I know once this starts, I will be wishing for it to end!) cos the heat is really driving me crazy!

For this week, I’d like to go through the dreaded Thrusters. Some people prefer this to Burpees. Whereas I think I detest this even more than Burpees but I train on them simply because it really is full body movements and also helps build anaerobic endurance.  


You know, the term “thruster” was first coined by Crossfit. The thruster is a compound exercise (uses more than one joint / muscle) that combines a clean, front squat and push-press. The thruster works the glutes, hamstrings and quads during the squat portion of the movement. Thereafter, it works the core (abs and lower back) to help transfer power to your upper body as you drive the weight over your head.

Because the exercise comprises multiple movements into one, you get multiple benefits. Much like its best friend, the burpee, thrusters are metabolically demanding and helps improve your cardiovascular performance! But for me – burpees anytime ok. #ihateThrustersEvenMore  

How To Perform A Thruster   

  • Stand with your feet shoulder-width apart and the barbell racked on your shoulders Thruster 1
  • Keep your chest up and maintain a neutral spine, push your hips back and descend into a squat. (if you’re new and want to know how to perform a squat – go here : https://myanmore.wpengine.com/2016/03/wotd-workout-of-the-day-air-squat/Thruster 2
  • From the bottom position, explode back to the start position with as much oomph as you can
  • When driving up, use your momentum to simultaneously press the bar over your head
  • Your finish position should look like this third photos – and that’s 1 rep Thruster 3
  • Repeat your reps in continuous motions smoothly with the right form

Today, I’ll share with you a #WOTD from when I attended my Crossfit certification. I nearly died from this one so you might want to start really light with the weights for the thrusters!

Workout Of The Day (WOTD) Challenge

Best Friends

15 Thrusters + 12 Burpees x 7 rounds (no rest, FOR TIME)   

I did this with 10kgs at said certification time and by the 5th round, I really couldn’t feel my arms! ☹ So, if you’re new and not all that fit, you can always scale down the WOTD (lighter weights, lower reps, but try to keep to the no rest in between. But take your time, check your form). If we’re going for pushing our cardiovascular / anaerobic endurance, I don’t know any other better WOTD combo. Finishing this deserves a whole serving of fries! LOL!

p/s : Again – WARM. UP.   

Will check back in next week to see how your challenge went! Also – do follow me on my Instagram account (see bio profile below!) or videos on how to perform a thruster or burpees or some other funky exercises!   

Facebook and Twitter #WOTD to let me know how you’re doing with the new challenge!


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Eileen Lui
Eileen is a certified Fitness Trainer and Crossfit Level-1 Trainer. She is a marketing communication chick by day, writer by night and when she isn’t coaching or mentoring her teams, she can be found pounding the pavement, training for her next triathlon or kicking around in the Lethwei (boxing) ring. She loves life and kind-hearted souls. Follow her on Instagram (@eileenlui) for more daily #fitspiration!


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