Workout Description
15-12-9 Reps For Time
Thrusters (135/95 lb)
Weighted Pull-Ups (45/30 lb)
Why This Workout Is Hard
A heavier version of Fran using a 15-12-9 rep scheme with weighted pull-ups. Tests strength and power endurance.
Benchmark Times for Heavy Fran
- Elite: <13:45
- Advanced: 13:45-11:15
- Intermediate: 11:15-8:30
- Beginner: >8:30
Training Focus
This workout develops the following fitness attributes:
- Strength (9/10): Thrusters at 135/95 lbs and pull-ups with an additional 45/30 lbs are heavy loads, making maximal strength and strength endurance primary factors.
- Power (8/10): Heavy thrusters are an explosive movement. Maintaining power output with added weight on pull-ups is demanding.
- Stamina (7/10): Cycling heavy thrusters (135/95 lb) and weighted pull-ups (45/30 lb) for 36 reps each tests strength-stamina in the legs, shoulders, and pulling muscles under significant load.
- Speed (7/10): While loads are heavy, the goal is still a fast time. Efficient cycling of both movements with minimal rest is crucial.
- Endurance (6/10): The 15-12-9 format with heavy thrusters and weighted pull-ups is a very intense sprint, creating a significant anaerobic and metabolic challenge despite the lower total rep volume compared to standard Fran.
- Flexibility (4/10): Requires good front rack mobility and squat depth for heavy thrusters, and shoulder mobility for weighted pull-ups.
Modality Profile
A G/W couplet, a heavier version of 'Fran' with a gymnastics movement (Pull-ups) and a weightlifting movement (Thrusters).
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