Monday Workout: Thruster, “Karen”

Benchmark Month!  For the month of January, we will be doing 2 benchmark WODs each week on Monday and Friday. In 4-6 months, we will repeat those benchmark WODs to have another measure of your progress.  Make sure you record your scores and post to the comments! It’s as simple as recording your time and any scaling options that you used during the workout.  We are all here to get better, and posting will help you keep track and be accountable for your progress!

Also, looking ahead, we will be incorporating some gymnastics skill work into classes twice a week or as optional skill work on your own. And be on the lookout for a more technical gymnastics class starting up later in the month on Jan 22 (1x/week)!  Thanks!

Monday WOD


In 10 Minutes, build to heavy 3-rep Thruster from the floor

Notes: This is meant to act as a primer for the workout – go for a challenging set of 3 but not a max, and make sure you are resting around 90-120 seconds between attempts. If your position feels off, spend time between attempts staying mobile that you are efficient on the wall balls in the workout.

*Scale to 5×5 Dumbbell Thruster (1 set every other minute for 10 minutes)


Level 2


  • 150 Wall Ball Shots For Time (20/14) – to 10′

Level 1

For Time:

  • 100 Wall Ball Shots For Time (14/8) – to 9′


AMRAP 6 (slow pace, not scored):

  • Row x 10 Cal
  • Double Under x 20 (or Jump Rope Single x 50)

Spend some time mobilizing hip flexors with the couch stretch of some variation – keep yourself feeling good for the rest of the week!

16 thoughts on “Monday Workout: Thruster, “Karen”

  1. No strength
    Karen: 9:53
    this was not a conducive WOD to do before my first 8AM class…

  2. Thruster: 75
    WOD: 11:49

    Whatever my least favorite workout was before, it’s been replaced by Karen.

  3. WOD- 9:59 First time doing “Karen” 14# ball to 9′
    Knee much better, no worse for the wear!

  4. Thrusters to 115#
    WOD: 9:47 Rx… 2 minute PR from 3 years ago (2/2013)

  5. 8:08 which is 2 minutes and 13 seconds faster than whenever I did this last.
    Shouldn’t have let myself walk away from the ball, it’s much harder to pick the wall all back up then

  6. Thu: 95
    K: 9:52

  7. 175 thruster

    6:57 Karen Rx

  8. 135

  9. Thruster 90#

    Karen: 9:25

Leave a Reply

Your email address will not be published. Required fields are marked *

search previous next tag category expand menu location phone mail time cart zoom edit close