Workout Description

Why This Workout Is Hard

The 95/65lb thrusters are moderate weight but become brutal in high volume (50 reps). The EMOM pull-ups create forced pacing that prevents recovery - every minute you must stop thrusters when already fatigued to do pull-ups, then return to an increasingly heavy barbell. This combination of moderate-heavy load, high volume, and interrupted pacing with no true rest makes it significantly harder than either element alone.

Benchmark Times for FRANS LONG LOST COUSIN

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Fifty thrusters will severely tax leg and shoulder stamina, while pull-ups every minute add upper body muscular endurance demands.
• Endurance (8/10): High cardiovascular demand from 50 thrusters plus pull-ups every minute creates significant aerobic stress with minimal recovery time.
• Speed (7/10): Fast cycling of thrusters is crucial for time, while managing pull-up pace every minute requires strategic speed management.
• Strength (6/10): Moderate barbell load (95/65) requires decent strength for thrusters, while pull-ups demand relative strength throughout the workout.
• Flexibility (4/10): Thrusters require good overhead mobility and ankle flexibility, while pull-ups need shoulder and lat flexibility for full range.
• Power (3/10): Some explosive hip drive needed for thrusters, but the high volume and fatigue will reduce power output significantly.

Movements

• Thruster
• Pull-Up

Benchmark Notes

This workout is a modified Fran variant with 50 thrusters (95/65) instead of the classic 45 total (21-15-9), plus 4 pull-ups every minute on the minute (EMOM). I'll use Fran as the primary anchor and adjust for the increased volume and EMOM structure. Movement Breakdown: - 50 Thrusters at 95/65 lbs: In fresh state, elite athletes can maintain ~2.5 sec/rep for thrusters at this load. However, the EMOM pull-ups create significant interference. - EMOM 4 Pull-ups: Every minute, athletes must stop thrusters and complete 4 pull-ups, taking ~6-8 seconds including transitions. Fran Anchor Analysis: Fran (45 total thrusters + 45 pull-ups) benchmarks: - L10: 120-140 sec (2:00-2:20) - L5: 320-360 sec (5:20-6:00) - L1: 540-660 sec (9:00-11:00) Adjustments for this workout: 1. Volume increase: 50 vs 45 thrusters (+11% thruster volume) 2. EMOM structure: Forces breaks every minute, disrupting thruster rhythm 3. Total pull-ups depend on time: Faster athletes do fewer pull-ups Time-based pull-up calculation: - 6-minute finish = 24 pull-ups total - 10-minute finish = 40 pull-ups total - 18-minute finish = 72 pull-ups total The EMOM structure actually helps slower athletes by forcing rest, but hurts faster athletes by interrupting flow. Elite athletes will likely finish in 6-7 minutes (24-28 pull-ups total vs Fran's 45), making this potentially faster than Fran despite more thrusters. However, the rhythm disruption adds significant time. Final benchmarks (accounting for +11% thruster volume, EMOM disruption, but fewer total pull-ups for faster athletes): - L10: 360 sec (6:00) - Elite athletes power through with minimal EMOM impact - L5: 600 sec (10:00) - Median athletes benefit slightly from forced EMOM rest - L1: 1080 sec (18:00) - Slower athletes do many more pull-ups, extending time significantly Recap: L10: 360 sec, L5: 600 sec, L1: 1080 sec

Modality Profile

Two movements: Pull-Up (Gymnastics - bodyweight) and Thruster (Weightlifting - external load with barbell). Equal split between G and W modalities.