Workout Description

Why This Workout Is Extremely Hard

This workout combines three brutal factors: increasing loads on thrusters (up to 62.5kg), progressively harder pull-up variations (regular to C2B to BMU), and a continuous AMRAP format with no built-in rest. The ascending weights prevent settling into a rhythm, while the high-skill gymnastics movements must be performed under increasing fatigue. Most CrossFitters will struggle to even complete the final barbell/BMU couplet within the time cap.

Benchmark Times for Frantasy Land

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Multiple sets of thrusters combined with progressive pull-up variations create extreme upper body and leg stamina demands through ascending difficulty.
• Endurance (8/10): High-intensity couplet performed for over 12 minutes with increasing loads creates significant cardiovascular demand, especially with complex gymnastics movements taxing the system.
• Flexibility (8/10): Bar muscle-ups demand excellent shoulder mobility, while thrusters require good front rack position and overhead mobility throughout.
• Power (8/10): Thrusters are inherently explosive movements, and bar muscle-ups require significant power output, especially when fatigued.
• Strength (7/10): Heavy final thruster sets (62.5kg) and bar muscle-ups require significant strength, though not maximal. Progressive loading tests strength endurance.
• Speed (7/10): Quick transitions and efficient cycling of movements are crucial for maximizing reps within the time cap.

Movements

• Thruster
• Pull-Up
• Chest-to-Bar Pull-Up
• Bar Muscle-Up

Scaling Options

Thruster weights: Scale to 35/25kg, 42.5/30kg, 50/35kg maintaining load progression. Gymnastics modifications: Regular pull-ups for all rounds, or pull-ups → chin-ups → jumping pull-ups. Ring rows (chest-to-ring) for pull-up variations. Jumping chest-to-bar for C2B. Strict pull-ups + jumping C2B for muscle-ups. Volume option: Reduce to 15-12-9, 12-9-6, 9-6-3 maintaining movement pattern. Time cap at 15 minutes if scaling.

Scaling Explanation

Scale if unable to perform 5+ unbroken thrusters at heaviest weight, or if lacking strict pull-up strength for kipping variations. Athletes should maintain consistent movement through all three rounds - scale load/movements if round times vary by more than 2 minutes. Priority is maintaining power output and proper technique through entire workout. Target round times: 4-5 minutes for first round, 4-5 minutes second round, 3-4 minutes final round. Scale to achieve full workout completion within time cap while preserving intended stimulus of progressive loading.

Intended Stimulus

High-volume, progressive loading workout targeting the glycolytic-oxidative energy systems over 12+ minutes. Primary challenge is maintaining power output as loads increase while managing complex gymnastics progression. Tests both strength endurance and technical proficiency under fatigue.

Coach Insight

Break thrusters into manageable sets early (11-10, 8-7, 5-4) as weight increases each round. Quick singles on gymnastics as needed, especially in later rounds. Rest 10-15 seconds between movements rather than failing mid-set. Transition efficiently between bars for different pull variations. Most athletes hit a wall in the second round of thrusters at 52.5/35kg - plan breaks accordingly. Consider alternating between push/pull to manage fatigue.

Benchmark Notes

This is a progressive Fran-style workout with increasing loads and skill requirements. Using Fran as base anchor: Phase 1 (21-15-9): - Similar to Fran but lighter thruster (42.5kg/93.5lb vs 95lb) - Standard pull-ups - Elite: ~120s, Intermediate: ~180s Phase 2 (15-12-9): - Heavier thrusters (52.5kg/115.7lb) - Chest-to-bar pull-ups (+50% time vs regular) - Elite: ~100s, Intermediate: ~150s Phase 3 (12-9-6): - Heavy thrusters (62.5kg/137.8lb) - Bar muscle-ups (2-3x time vs pull-ups) - Elite: ~140s, Intermediate: ~270s Total elite male time ~360s (L9) Total intermediate male time ~600s (L5) Total recreational male time ~900s (L1) Female times adjusted +15-20% due to relative loading and gymnastics progression difficulty. Final targets (M/F): L10: <360s / <450s L5: 600s / 690s L1: 900s / 1020s

Modality Profile

Of the 4 movements, 3 are gymnastics (Pull-Up, Chest-to-Bar Pull-Up, Bar Muscle-Up) and 1 is weightlifting (Thruster). No monostructural movements present. 3/4 = 75% gymnastics, 1/4 = 25% weightlifting.