Workout Description
For Time
400 meter Run
21 Thrusters (40/30 kg)
21 Pull-Ups
400 meter Run
15 Thrusters (40/30 kg)
15 Pull-Ups
400 meter Run
9 Thrusters (40/30 kg)
9 Pull-Ups
Why This Workout Is Medium
Combines the classic Fran rep scheme with 400m runs between rounds. Tests conditioning and transitions under fatigue.
Benchmark Times for Run and Get Fran
- Elite: <18:01
- Advanced: 18:01-16:01
- Intermediate: 16:01-13:31
- Beginner: >13:31
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Combines the classic 'Fran' rep scheme (21-15-9 of thrusters 40/30kg and pull-ups) with a 400m run between each round. The three 400m runs significantly increase the cardiovascular demand and test endurance alongside the high-intensity couplet.
- Stamina (7/10): Cycling thrusters (~88/66lb) and pull-ups for 45 reps each, interspersed with runs, tests muscular endurance in the legs, shoulders, and pulling muscles (especially grip) under greater cardiovascular fatigue than standard Fran.
- Power (7/10): Thrusters are an explosive hip-drive and press movement. Kipping pull-ups also rely on generating power. The challenge is maintaining this power after each run.
- Speed (6/10): Maintaining a strong running pace and then immediately transitioning to fast cycling of thrusters and pull-ups is critical. Managing transitions and recovery from runs is key.
- Strength (4/10): Thrusters at 40/30 kg are a moderate load, focusing more on speed and efficiency than maximal strength. Pull-ups test relative bodyweight strength endurance.
- Flexibility (3/10): Requires good front rack mobility and squat depth for thrusters, and shoulder mobility for pull-ups. Basic running mobility.
Modality Profile
A balanced workout combining the G/W of 'Fran' (Thrusters, Pull-ups) with a monostructural component (Run).
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