Workout Description

Why This Workout Is Hard

Five movements with 21-15-9 descending sets make for high volume (225 total pieces including 45 calories). Complexity averages moderate (thruster is high-skill; others are basic/moderate). Expected finish for most competent athletes is 12–15 minutes. Work density is substantial but not maximal, and the descending rep scheme slightly reduces difficulty. Overall stimulus is a hard, grippy, breathy sprint-chipper.

Benchmark Times for Fran Plus

• Elite: <9:30
• Advanced: 10:30-11:30
• Intermediate: 12:30-14:00
• Beginner: >22:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume and repeated submax efforts, particularly in thrusters and push-ups, tax local muscular endurance. Short, repeatable sets keep you moving without long breaks.
• Endurance (6/10): The bike starts the aerobic engine and the 10–15 minute duration rewards steady cardiovascular output. Breathing and pacing control how well you hold the later sets together.
• Speed (6/10): Descending reps encourage fast cycling and quick transitions. Success relies on keeping sets short, rests brief, and moving between stations without unnecessary setup or chalk breaks.
• Power (5/10): Thrusters reward leg drive and crisp hip extension, but the workout favors smooth, repeatable output. Short bursts out of the bottom, then settle into efficient cycling.
• Strength (3/10): Moderate barbell loading and bodyweight movements require baseline strength, not max effort. The emphasis is on cycling capacity rather than heavy lifting or peak force.
• Flexibility (3/10): Thrusters need front rack and overhead range; sit-ups move hips and spine through a full but standard range. Most athletes can meet these demands without extreme mobility.

Movements

• Air Bike
• Thruster
• Push-Up
• Sit-Up
• Pull-Up

Scaling Options

Scale to: 75/55 lb thruster + jumping pull-ups • 18-12-6 reps (or 30/24–20/16–12/10 cals) • Ring rows + hands-elevated push-ups

Scaling Explanation

These options preserve the breathing-and-burning sprint feel while matching pulling strength and pressing capacity, allowing continuous movement and smart sets instead of long, momentum-killing rest.

Intended Stimulus

Fast, gritty, and breathy—like Fran with extra pressing and midline. Push a hard but sustainable bike, then manage thrusters and pull-ups with short, controlled breaks. Push-ups and sit-ups should be quick and largely unbroken. Keep transitions snappy and minimize chalk or setup time to maintain continuous forward progress.

Coach Insight

Pace the 21s controlled, attack the 15s, and sprint the 9s. Keep transitions under five seconds. Biggest tip: pre-plan small, fast thruster sets from the start (e.g., 8-7-6, 6-5-4, 5-4) to avoid blowups. Common mistakes: over-biking early, opening with hero thruster/pull-up sets, and pushing push-ups to failure too soon.

Benchmark Notes

Use these finish-time tiers to guide pacing and scaling. If you’re off pace after the 21s, reduce load or reps to stay within your target bracket. Times assume quick transitions, manageable thruster sets, efficient pull-ups, and largely unbroken push-ups/sit-ups. Faster scores demand aggressive but sustainable bike pacing and minimal rest.

Modality Profile

Three of the five movements are gymnastics (pull-ups, push-ups, sit-ups), with one monostructural (Assault Bike) and one weightlifting (thrusters). Counting by movements yields roughly 60% gymnastics, 20% monostructural, and 20% weightlifting, which mirrors how the work feels over the full workout.

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