For functional fitness
For functional fitness, the two are close. Rowing machine rates slightly higher: more injury protection, easier to learn and fit in.
Thruster carries over more directly to functional fitness.
Both are good choices that build different things for functional fitness, so a plan can use both.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Rowing Machine. Common in workouts, and a good engine builder.
Thruster. A competition staple that joins a front squat and a press.
For hybrid & fitness racing, rowing machine rates well ahead on our research criteria: more carry-over to hybrid & fitness racing.
For functional fitness, the two are close. Rowing machine rates slightly higher: more injury protection, easier to learn and fit in. Thruster carries over more directly to functional fitness. Both are good choices that build different things for functional fitness, so a plan can use both.
Rowing machine is easier: it’s easy to learn, while thruster takes some practice.
Rowing machine needs a rower or SkiErg, so for most people it’s a gym exercise. Thruster needs a barbell and a squat rack, so for most people it’s a gym exercise.
Rowing machine: it rates Good for injury protection in our research rubric, against Fair for thruster.