Workout Description

Why This Workout Is Very Hard

High volume thrusters at a heavier load combined with advanced gymnastics increase difficulty over classic Fran.

Benchmark Times for Friendly Fran

• Elite: <14:15
• Advanced: 14:15-12:46
• Intermediate: 12:46-10:01
• Beginner: >10:01

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Totaling 63 heavy thrusters and 63 C2B pull-ups. This will exhaust leg/shoulder stamina (thrusters) and upper body pulling/grip stamina (C2B) to an extreme degree. Maintaining output for 3 rounds is a massive challenge.
• Endurance (8/10): Three rounds for time of 21 thrusters (115/85 lb) and 21 chest-to-bar pull-ups. This is a significantly harder version of 'Fran' due to heavier thrusters and a more challenging pull-up variation, creating a brutal cardiovascular and muscular endurance test.
• Power (8/10): Thrusters are an explosive hip-drive and press movement. Kipping C2B pull-ups also rely on generating power. The WOD is a test of sustained high power-endurance.
• Strength (7/10): Thrusters at 115/85 lbs are a heavy load for 21 reps per round. Chest-to-bar pull-ups require greater pulling strength and range of motion than standard pull-ups. This WOD has a very strong strength endurance component.
• Speed (7/10): This WOD is a sprint, demanding fast cycling of both movements and minimal transition time. The ability to maintain a high pace with heavier loads and higher skill pull-ups is key for a good score.
• Flexibility (4/10): Requires good front rack, squat, and overhead mobility for heavy thrusters. Full range for C2B pull-ups.

Modality Profile

A partner version of 'Fran', it remains a couplet of a weightlifting movement (Thruster) and a gymnastics movement (Pull-up). The stimulus is evenly split between G and W.

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