Workout Description
For Time
1200 meter Run
9 Pull-Ups
9 Thrusters (95/65 lb)
800 meter Run
15 Pull-Ups
15 Thrusters (95/65 lb)
400 meter Run
21 Pull-Ups
21 Thrusters (95/65 lb)
Why This Workout Is Medium
A variation combining running with Fran rounds performed in reverse order (9-15-21).
Benchmark Times for Strung-Out, Backwards, and Upside-Down Fran
- Elite: <24:00
- Advanced: 24:00-22:01
- Intermediate: 22:01-19:31
- Beginner: >19:31
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): A variation of 'Fran' where the rep scheme is reversed (9-15-21 of thrusters 95/65lb and pull-ups) and each round is preceded by a run (1200m, then 800m, then 400m). The decreasing run distances but increasing work sets create a unique pacing challenge and significant cardiovascular demand.
- Stamina (7/10): Cycling thrusters and pull-ups for 45 reps each, with runs of decreasing distance but before increasingly larger work sets, tests muscular endurance in legs, shoulders, and pulling muscles under varying states of cardiovascular fatigue.
- 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 runs and as work sets get larger.
- Speed (6/10): Maintaining a strong running pace and then immediately transitioning to fast cycling of thrusters and pull-ups is critical. Managing the increasing work sets as run recovery shortens is key.
- Strength (4/10): Thrusters at 95/65 lbs are a light-moderate load, focusing on speed and efficiency. 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 G/W workout, a complex variation of 'Fran' with gymnastics (Pull-ups) and weightlifting (Thrusters) components.
Similar Workouts to Strung-Out, Backwards, and Upside-Down Fran
If you enjoy Strung-Out, Backwards, and Upside-Down Fran, you might also like these similar CrossFit WODs:
- Saved by the Barbell (91% similar) - 3 Rounds for Max Reps in 17 minutes of:
1 minute Burpees
1 minute Wall Ball Shots (20/14 lb)
1 minut...
- Open 12.3 (90% similar) - AMRAP in 18 minutes
15 Box Jumps (24/20 in)
12 Push Presses (115/75 lb)
9 Toes-to-Bars...
- Open 25.1 (90% similar) - AMRAP 15 minutes:
3 Lateral Burpees Over the Dumbbell* (50/35 lb)
3 Dumbbell Hang Clean-to-Overheads...
- Dirty Thirty (90% similar) - For Time
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Kn...
- 6 Pack (90% similar) - 5 Rounds for Time
30 calorie Assault Air Bike
25 Sit-Ups
20 Lunges
15 Kettlebell Swings (60/45 lb)
1...
- Omar (90% similar) - For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees...
- Dempsey (90% similar) - 3 Rounds for Time
50 Wall Ball Shots (20/14 lb)
50 Med Ball Push-Ups (20/14 lb)
50 Ball Slams (20/14...
- Nookie (90% similar) - AMRAP in 20 minutes
7 Squat Cleans (40/30 kg)
7 Push Press (40/30 kg)
7 Back Squats (40/30 kg)
200 m...
These WODs similar to Strung-Out, Backwards, and Upside-Down Fran share comparable training demands, time domains, and movement patterns.