Fitness can get a bit complicated, with multiple disciplines and movement patterns to master, and all the different types of fitness to work on – cardio, strength, muscular endurance… But let’s put that all to one side and just focus on five minutes of hard work that’ll do you some good. That’s what this challenge by CrossFit athlete and PT Rachel Langford is all about.
“Two dumbbells, 50 thrusters and a time cap of five minutes to get them all done,” explains Langford.
“Doing this in five minutes might sound like a breeze, but after the first couple of dozen reps fatigue is going to set in hard – plus there’s the catch. Every time you have to put the dumbbells down for a rest you have to complete five chest-to-floor burpees.
“As with any challenge, the weight you pick will be crucial. If you breeze through the thrusters without stopping then you’ve gone too light. Equally, if you’re struggling to get through six then you’ve also gone too heavy.
“Use the first attempt as a test, see how far you get and then aim to better it next time. You can do that by either increasing the weight or aiming for a faster time.”
The thruster is a full-body exercise, so remember to limber up appropriately. If you don’t have a routine already, this gym warm-up session will do the job.
See related
- Dumbbell Ladder Workout: How High Can You Climb?
- The 10-Minute Bodyweight EMOM Cardio Workout That Doesn’t Let Up
- The Top 10 Gym Challenges
Form Guides
Dumbbell thruster
Stand with your feet shoulder-width apart and rest a pair of dumbbells on your shoulders with your elbows pointing forwards. Squat down by bending at the knees and pushing your hips back until your thighs are roughly parallel to the floor, making sure you keep your knees in line with your toes throughout. Push through your heels to stand back up powerfully and use the momentum to press the dumbbells overhead. Lower the weights and go straight into the next rep.
Chest-to-floor burpee
Stand with your feet shoulder-width apart. Drop your hands to the floor outside of your feet and jump your feet back so you’re in the top press-up position. Drop your chest to the floor, push back up, then spring your feet forwards again and leap straight up. Land and go straight into the next rep.
