Workout Description
For Time
21 Thrusters (95/65 lb)
21 Pull-Ups
15 Thrusters (115/75 lb)
15 Chest-to-Bar Pull-Ups
9 Thrusters (135/95 lb)
9 Bar Muscle-Ups
Why This Workout Is Very Hard
A challenging variation of 'Fran' with ascending thruster weight and increasing pull-up difficulty (Pull-up, C2B, BMU).
Benchmark Times for Franzilla
- Elite: <18:46
- Advanced: 18:46-16:16
- Intermediate: 16:16-13:01
- Beginner: >13:01
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Cycling thrusters at increasing loads and performing pull-ups, C2B pull-ups, and bar muscle-ups tests strength-stamina in the legs and shoulders, and high-level pulling/grip stamina.
- Strength (8/10): Thruster weight increases to 135/95 lbs. Bar muscle-ups require significant relative upper body strength. This WOD tests strength endurance under increasing load and skill demand.
- Power (8/10): Thrusters are a power movement, especially at heavier loads. All pull-up variations, particularly bar muscle-ups, require explosive power.
- Endurance (7/10): The chipper format with increasing thruster weight and pull-up difficulty creates a significant metabolic challenge, testing cardiovascular fitness and the ability to sustain effort through progressively harder tasks.
- Flexibility (6/10): Requires good front rack/squat mobility for thrusters at heavier loads, and excellent shoulder/wrist mobility for all pull-up variations, especially bar muscle-ups.
- Speed (6/10): Efficient cycling of thrusters and quick transitions between pull-up variations are key. Managing fatigue as weight and skill increase is crucial.
Modality Profile
A G/W workout combining the gymnastics of 'Fran' (Pull-ups) and 'Godzilla' (a heavy complex).
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