Workout Description
For Total Reps
60 second Thrusters (95/65 lb)
60 second Pull-Ups
45 second Thrusters (95/65 lb)
45 second Pull-Ups
30 second Thrusters (95/65 lb)
30 second Pull-Ups
Why This Workout Is Hard
A twist on 'Fran' focusing on max reps within decreasing time intervals for thrusters and pull-ups. Tests power endurance.
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): This WOD is designed to test power endurance. Maximizing reps in short time windows demands high power output per rep for both thrusters and pull-ups.
- Speed (8/10): Extremely fast cycling of reps with minimal wasted motion is critical for maximizing score in each decreasing time interval. Quick transitions between thrusters and pull-ups are also key.
- Stamina (7/10): Performing max reps of thrusters and pull-ups in rapidly shrinking time windows tests leg/shoulder stamina and pulling/grip stamina under extreme time pressure and accumulating fatigue.
- Endurance (6/10): For total reps, with decreasing time intervals (60s, 45s, 30s) for thrusters (95/65lb) and pull-ups. This format tests the ability to sustain high power output in short, intense bursts with minimal rest between movements within each block. Cardiovascular demand will be very high due to intensity.
- Strength (4/10): Thrusters at 95/65 lbs are a light-moderate load, focusing on speed and cycling efficiency. Pull-ups test relative pulling strength endurance.
- Flexibility (3/10): Requires good front rack, squat, and overhead mobility for thrusters. Full range for pull-ups.
Modality Profile
A G/W couplet, a time-priority version of 'Fran' with a gymnastics movement (Pull-ups) and a weightlifting movement (Thrusters).
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