Thruster Water Workout: CrossFit Style Pool Workout

Ah, CrossFit days...

I suppose it’s summer since it’s finally hot (as in HOT) in northern California. I’ve been visiting my parents’ a lot lately and here, it’s definitely summer.

With the temperature staying around 93 degrees at 8:30 pm (no joke), I’ve spent a good deal of time in the pool. I’ve also been trying to get my workouts in as early as possible, just so I’m not completely melting during the workout. To combat this heat, I’ve also been playing with the idea of incorporating some water-time into my workouts.

I’m not a huge fan of swimming, for the main reason that it’s hard. All of you swimmers out there, hands down to you. I’m impressed with your motivation for swimming aimlessly back and forth in those lanes, without music, even. I just don’t know how you do it.

But I do know those swimmers have some killer backs! Oh yes, have you seen their swimmer muscles?

Me! Ready for the WOD to begin.

Anyway, last summer, one of our CrossFit workouts included a pool WOD (workout of the day) and everyone loved it. Even me. It was short and sweet and fell in the category of HARD.

Being that I love a hard workout, and I surely know you do too, let’s start swimming!

Thruster Water Workout

You’ll need dumbbells (relatively heavy) and access to a pool. This workout is done by alternating swimming with jumping out of the pool and preforming thrusters with dumbbells. Complete this for your best time! For the thrusters, see this video. Enjoy!

  • 100 meters, freestyle swim (there and back twice)
  • 21 dumbbell thrusters
  • 100 meter, freestyle
  • 15 dumbbell thrusters
  • 100 meter, freestyle
  • 9 dumbbell thrusters
  • 100 meter, freestyle
  • 6 dumbbell thrusters
  • 100 meter, freestyle
  • 3 dumbbell thrusters
  • 100 meter, freestlyle

Done and relax! This one is tough but is an incredible metabolism boosting workout. It’s also relatively short. I think I completed this in about 15-20 minutes. So have fun!

No weights to use for this workout? No problem! Just throw in some jump ropes and/or air squats, push ups, whatever, and you’ve got yourself some serious exercises going.

And don’t you worry, you won’t go hungry- I’ve got a very CrossFit-esc recipe for you tomorrow. Paleo and absolutely delicious!

Pool Workout of the Day

What’s your idea of a water workout? Tips/ideas?

Is it HOT where you are???

26 comments to Thruster Water Workout: CrossFit Style Pool Workout

  • Erin

    Thank you for your thruster water workout, I love to do Pilates, too bad there is no Pilates in water.. :-)
    Erin´s last blog ..Proper Golf Grip- How The Proper Grip Should Feel LikeMy ComLuv Profile

  • Kelly

    WOW! Sounds like an awesome workout. I love to swim laps…I actually find it kind of relaxing! Go figure. Is it hot where I am? It’s brutal. This has been such an over the top record breaking summer for us! ACK!

  • Alexandra

    Dang that workout sounds INTENSE! Hot is an understatement here in Texas, it’s been 103 for a consecutive week and no sign of rain eww!
    Alexandra´s last blog ..Third Times a Charm–WIAW!My ComLuv Profile

  • Kat

    Gah I wish I had access to a pool!! That workout sounds so incredibly intense, I love it!! And I’d like to point out how badass you look being the only girl besides one other. Work it girl :)

    • haha, thank you.

      This is a serious workout. I did it last night… oooooh my goodness. Let’s just say, I’m a SLOW swimmer and this was hard!

  • Sable@SquatLikeALady

    Lori. You are a HOTTIE, you know that right? :)

    This workout looks awesome!! Wish I had access to a pool :(

  • Emily

    I have been looking for a swimming workout – it has been SO hot! I’m not sure if I am ready for your workout (as I am just learning to swim!), but I love the idea of incorporating weights with a swim. Thanks for posting this, it is VERY motivating :)
    Emily´s last blog ..Cinnamon Muffins with Dulce De LecheMy ComLuv Profile

  • Michelle {the lively kitchen}

    Hee hee – my pool access is limited to a big family pool at the gym with water slides and such. I’d get some stares if I busted out with some thrusters amidst the pool noodles and toddlers. Maybe I’ll have to give it a go. :)
    Michelle {the lively kitchen}´s last blog ..What I Ate Wednesday – When the Kids are Away….My ComLuv Profile

  • kalli

    wow what a great workout! and yes it is hot here but it feels good :)
    kalli´s last blog ..Not quite but closeMy ComLuv Profile

  • Erika

    that is so awesome! i wish i still had a pool! it’s definitely been hot and humid here in the northeast (for once!)..and i love it :)
    Erika´s last blog ..Alligators and PRs.My ComLuv Profile

  • Katie

    I got really into swimming when I had a stress fracture in my foot in college, and I actually liked the sounds of the underwater lap swimming. Now I get bored. Is it possible my attention span got smaller?

    Its hot here too and I keep saying I’m going to workout early, and then coffee happens…
    Katie´s last blog ..To dip or not to dip?My ComLuv Profile

  • Pure2raw twins

    oh man tough workout. I did some casual swimming and forgot how much it works the whole body ;)

  • Alyssa @ Life of bLyss

    you are a CHAMP. and look at that hot bod! :) I want to come work out with you.
    Alyssa @ Life of bLyss´s last blog ..I Get It Now. [+ Giveaway Winner!]My ComLuv Profile

  • Ela

    Nice bikini shot too! Have you gone blonde?

    Water workouts scare me: I’m not much of a swimmer either (and prone to ear infections, which puts me off) but I know it’s a wonderful way to work out.
    Ela´s last blog ..A Load of Rhubarb (Rhubarb Curry?!) and Cabin-et-ryMy ComLuv Profile

  • The Teenage Taste

    Whoa! That workout sounds intense – I love it! Thanks for sharing, Lori!
    The Teenage Taste´s last blog ..Not-So-Innocent Chocolate TrufflesMy ComLuv Profile

  • salah@myhealthiestlifestyle

    I love love love water workouts so much! I’ve been doing them about 2-3 times a week and its been so great! I’m definitely going to be trying this workout tomorrow!
    salah@myhealthiestlifestyle´s last blog ..Gnarliest Workout in WeeksMy ComLuv Profile

  • Heather @ kissmybroccoli

    I love that my gym has a pool! A lot of my workouts end with about 15-20 minutes of freestyle swimming…aka, Heather’s pathetic excuse for the art of keeping her head above water while in a pool! ;)

    It has been SO HOT here lately! And the humidity is killer! My last few morning runs have been with 80%+ humidity! Sticky sticky!
    Heather @ kissmybroccoli´s last blog ..WIAOT4OJMy ComLuv Profile

  • Leanne @ Healthful Pursuit

    oh my gosh, that’s SO hot. I love swimming lanes, but I get so bored. If only there were earphones that could hold 5-6 songs and were waterproof. Then, I’d be set!

  • Chuck

    Sounds awesome! Totally trying this… and setting up bike up on the trainer next to the pool too

  • Ella Callahan

    It’s so hot here it makes me tired just reading the details of your workouts. I really like the idea of the pool but I’m not sure I would ever want to get out. Am I just being lazy?
    Ella Callahan´s last blog ..Teeter Hang Ups Inversion Tables for Back PainMy ComLuv Profile

  • Lily

    What a cool workout! I actually swim and play water polo competitively, but even I find laps boring sometimes, I´d love to give this workout a shot to mix things up a little. I don´t have weights though… what combo/reps of pushups, jumping jacks, squats etc. would you recommend to get a similar effect?

    And I am in Madrid at the moment… it´s BOILING here.

  • Kris @Krazy_Kris

    LOVE THIS! Sonjia’s doing classes integrated with the pool – I’m kinda skeeeeeered tho.
    Kris @Krazy_Kris´s last blog ..Easy Swim Workout | Starting From ScratchMy ComLuv Profile

  • Katie

    Sounds awesome! I might try this soon! I am thinking push ups instead of thrusters, though! This would be great for my endurance…I am training for a half marathon!
    Katie´s last blog ..Letting GO and letting life FLOW!My ComLuv Profile

  • Chuck

    Try doing bicycle crunches immediately after doing burpees- feels so weird and hard! Found that out today

  • [...] I must say, I read the entire book in about 3 hours while lying at the pool (after my pool workout, of course) and it’s incredibly motivating, well written, and just a well rounded program. If [...]

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