Workout Description

Why This Workout Is Hard

The strict pull-up test to failure creates significant pre-fatigue in the exact pulling muscles, grip, and lats needed for the subsequent 45 pull-ups in Fran. While 4 minutes rest provides partial recovery and the 32kg goblet thrusters are notably easier than standard Fran's 95lb barbell thrusters (lighter load, more favorable positioning), the cumulative effect of max strict pull-ups followed by high-volume kipping pull-ups in a sprint format creates substantial difficulty. The pull-ups become the primary limiter.

Benchmark Times for Pull-Up's Delayed Reaction

• Elite: <3:45
• Advanced: 4:15-4:45
• Intermediate: 5:15-5:45
• Beginner: >11:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Brutal test of upper body muscular endurance: unbroken strict pull-ups immediately followed by 45 more pull-ups plus 45 thrusters creates severe grip and pulling fatigue.
• Speed (8/10): Fran's classic 21-15-9 structure demands rapid cycling and minimal rest. Pre-fatigued grip and breathing challenges force strategic pacing but maintaining speed remains critical for performance.
• Endurance (7/10): The Fran portion delivers intense cardiovascular demand over 3-7 minutes of near-maximal effort, elevated further by pre-fatigue from the strict pull-up test creating cumulative respiratory stress.
• Power (5/10): Thrusters are inherently explosive with hip extension and overhead press, but the high volume and pre-fatigue reduce power output. Moderate power demand throughout declining reps.
• Strength (4/10): Moderate strength demand from 32kg goblet thrusters and strict pull-ups. Not maximal loading but meaningful resistance that challenges strength under fatigue throughout the workout.
• Flexibility (4/10): Goblet thrusters require solid hip, ankle, and thoracic mobility for full-depth squats with front-loaded weight. Pull-ups demand adequate shoulder and lat flexibility for full range.

Movements

• Pull-Up

Scaling Options

Reduce KB to 24kg (53#) or 20kg (44#) for loading. Scale strict pull-up test to banded assistance or ring rows for max reps. For Fran pull-ups: use bands, jumping pull-ups, or ring rows to maintain cycle speed. Consider 15-12-9 rep scheme if pull-up capacity is limited. Alternative: use barbell thrusters at 75/55# if KB goblet position is compromising posture or causing shoulder discomfort.

Scaling Explanation

Scale if you cannot perform 5+ strict pull-ups unbroken or if 32kg goblet position breaks down your torso alignment. The goal is to keep Fran portion between 6-10 minutes with minimal rest between sets. Priority is maintaining movement quality on thrusters while keeping pull-ups moving in small, sustainable sets. Scale weight/volume to preserve intensity rather than grinding through poor positions. If pull-ups take longer than 2 minutes per round, scale the movement.

Intended Stimulus

Two-part workout: maximal strict pull-up capacity test followed by a high-intensity glycolytic sprint (6-10 minutes). The 4-minute recovery allows partial restoration but ensures pre-fatigue for Fran. Tests ability to perform under accumulated upper body fatigue, grip endurance, and mental resilience. Primary energy system is glycolytic with significant phosphagen demands during pull-up bursts.

Coach Insight

On strict pull-up test, leave 1-2 reps in the tank - going to absolute failure will compromise Fran performance. Use the 4-minute window to actively recover: shake arms out, practice breathing, mentally prepare. KB goblet thrusters place unique demands - keep KB high on chest with elbows tucked under, maintain upright torso. Expect pull-ups to be 40-50% harder than normal Fran due to pre-fatigue. Break pull-ups early: consider 7-7-7, 5-5-5, 4-3-2 rather than larger sets. Quick transitions between movements are critical. Most athletes struggle on the round of 15 where grip and lactate both peak.

Benchmark Notes

Primary limiters are grip endurance and pulling capacity after the strict pull-up test, plus breathing through 32kg goblet thrusters. L1 (12:00) reflects scaled movements or extensive breaks on pull-ups. L5 (6:00) represents an intermediate athlete managing 2-3 sets per round with strategic rest. L10 (3:30) is elite pacing with minimal breaks—likely 21 unbroken thrusters, quick singles or small sets on pull-ups. The 4-minute rest helps but doesn't eliminate the pre-fatigue effect from strict testing.

Modality Profile

Pull-Up is a gymnastics movement (bodyweight). Kettlebell Goblet Thruster is a weightlifting movement (external load). Two unique movements split evenly between G and W modalities.