Landmine Thruster Repeatable AMRAP
landmine thruster wod
AMRAP 12
8-12 Landmine Thruster reps
8 controlled air squats
Keep every round within a consistent pace
Landmine
Landmine Thruster — Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Landmine Thruster is a squat-to-press movement that creates full-body conditioning with a guided angled load. Equipment: Landmine attachment, Barbell, Weight plates. To establish a repeatable position, hold the sleeve at the chest with both hands and choose a stance that lets the bar clear the face. From there, squat under control, stand forcefully, and use that drive to press along the bar arc before resetting. The movement belongs in deliberate strength, accessory, or compatible conditioning work rather than being added randomly for novelty. Use a load that stays continuous and technically clean; this is unsuitable for rushed maximal repetitions. Select resistance that preserves the intended pattern from the first repetition to the last.
Quick answer
Landmine Thruster is a squat-to-press movement that creates full-body conditioning with a guided angled load. Use repeatable sets of Landmine Thruster and scale before breathing speed causes range of motion or control to disappear.
Muscles Worked
QuadricepsGlutesDeltoidsTricepsCore
Equipment
Landmine attachmentBarbellWeight plates
Best For, Avoid If, and Scaling
| Best for | Landmine Thruster conditioning when the goal is repeatable output through quadriceps and glutes, with a version that matches the athlete's current capacity. |
|---|---|
| Avoid if | Avoid or scale Landmine Thruster if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: skipping the setup details: hold the sleeve at the chest with both hands and choose a stance that lets the bar clear the face. |
| Scaling | Perform a landmine squat followed by a separate press with an empty bar. |
How to Do the Landmine Thruster
1
Prepare the equipment and space: hold the sleeve at the chest with both hands and choose a stance that lets the bar clear the face.
2
Brace before creating tension and confirm that the working joints feel comfortable.
3
Perform the repetition: squat under control, stand forcefully, and use that drive to press along the bar arc before resetting.
4
Pause briefly in the strongest position instead of using momentum to rush through it.
5
Return under control, reset balance and tension, then begin the next repetition.
Common Mistakes
✕
Skipping the setup details: hold the sleeve at the chest with both hands and choose a stance that lets the bar clear the face.
✕
Using more resistance than can be controlled through the complete range.
✕
Turning a strength or accessory movement into a rushed conditioning repetition.
✕
Ignoring the main safety boundary: Use a load that stays continuous and technically clean; this is unsuitable for rushed maximal repetitions.
Coaching Tips
✓
Focus on this action: squat under control, stand forcefully, and use that drive to press along the bar arc before resetting.
✓
Use a smooth return; the eccentric phase should look as organised as the working phase.
✓
End the set when posture, joint alignment, or anchor stability changes.
✓
Progress tension or load only after every repetition follows the same path.
Scaling Options
Easier / Beginner
Perform a landmine squat followed by a separate press with an empty bar.
Harder / Advanced
Add moderate load or use a single-arm alternating version.
Training Examples
Train Landmine Thruster with a Clear Purpose
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Landmine Thruster Conditioning Intervals
landmine thruster conditioning
Every 3:00 x 6 rounds
8-12 Landmine Thruster reps
8 controlled bodyweight reps
Rest for the remainder; avoid a first-round sprint
Frequently Asked Questions
Where should Landmine Thruster appear in a workout?
Landmine Thruster works best when its movement pattern and setup match the session. Use it for controlled strength, accessory, or specifically compatible conditioning work, not simply to increase exercise count.
How should I scale Landmine Thruster?
Perform a landmine squat followed by a separate press with an empty bar. Once every repetition is stable, progress with this option: Add moderate load or use a single-arm alternating version.
What is the main safety check for Landmine Thruster?
Use a load that stays continuous and technically clean; this is unsuitable for rushed maximal repetitions.
Build It Into a Workout
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