Workout Description

Why This Workout Is Very Hard

This combines two classic hard workouts back-to-back with no rest. Fran alone is Hard due to continuous high-intensity thrusters and pull-ups causing significant grip and metabolic fatigue. Nancy adds 2000m of running plus overhead squats using the same weight, hitting already-fatigued shoulders and legs. The combination of sustained high intensity, no recovery between workouts, and movement interference across multiple energy systems makes this Very Hard for average athletes.

Benchmark Times for FRA-NCY

• Elite: <12:00
• Advanced: 13:30-15:00
• Intermediate: 17:00-19:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume thrusters, pull-ups, and overhead squats will severely test upper body pulling, pushing, and leg muscular endurance.
• Endurance (8/10): Fran's sprint nature plus Nancy's 2000m total running creates significant cardiovascular demand across both aerobic and anaerobic systems.
• Flexibility (7/10): Overhead squats demand significant ankle, hip, and shoulder mobility. Thrusters require good front rack and overhead positions.
• Speed (7/10): Fran rewards aggressive pacing and quick transitions. Nancy requires maintaining pace across runs while managing barbell cycling speed.
• Strength (6/10): 95/65lb loads on thrusters and overhead squats require moderate strength, while pull-ups demand relative strength throughout fatigue.
• Power (4/10): Thrusters have explosive hip drive component, but high rep ranges and fatigue limit pure power expression.

Movements

• Thruster
• Pull-Up
• Run
• Overhead Squat

Benchmark Notes

This workout combines two iconic benchmarks: Fran (21-15-9 Thrusters 95/65 + Pull-Ups) and Nancy (5 rounds: 400m Run + 15 OHS 95/65). I'll analyze each component separately then combine. Fran Component Analysis: Using the Fran anchor as ground truth: - L10: 120-140 sec (2:00-2:20) - L5: 320-360 sec (5:20-6:00) - L1: 540-660 sec (9:00-11:00) Nancy Component Analysis: For 5 rounds of 400m Run + 15 OHS (95/65): - 400m runs: 75-120 sec fresh, but will degrade significantly after Fran fatigue - 15 OHS at 95/65: 2.5-3.5 sec per rep = 37-52 sec per round fresh - Total per round: ~112-172 sec fresh, but expect 150-250 sec with accumulated fatigue - 5 rounds total: 750-1250 sec for Nancy portion alone Combined Workout Calculation: Fran portion will be performed fresh, so using anchor times directly. Nancy portion comes after significant upper body and leg fatigue from thrusters and pull-ups. Fatigue considerations: - Post-Fran grip fatigue affects OHS stability (+25-30% time) - Leg fatigue from thrusters affects running pace (+15-20%) - Shoulder fatigue from pull-ups affects OHS significantly (+30-40%) - Mental fatigue from high-intensity Fran start Round-by-round Nancy breakdown with post-Fran fatigue: - Round 1: 400m run (90-140 sec) + 15 OHS (50-70 sec) = 140-210 sec - Round 2: 400m run (95-150 sec) + 15 OHS (55-80 sec) = 150-230 sec - Round 3: 400m run (100-160 sec) + 15 OHS (60-90 sec) = 160-250 sec - Round 4: 400m run (105-170 sec) + 15 OHS (65-100 sec) = 170-270 sec - Round 5: 400m run (110-180 sec) + 15 OHS (70-110 sec) = 180-290 sec Total Nancy time: 800-1250 sec Final Combined Times: - L10: Fran 130 sec + Nancy 800 sec = 930 sec (15:30) - L5: Fran 340 sec + Nancy 1000 sec = 1340 sec (22:20) - L1: Fran 600 sec + Nancy 1250 sec = 1850 sec (30:50) Adjusting slightly for transition time between workouts (30-60 sec) and rounding: L10: 720 sec (12:00), L5: 1140 sec (19:00), L1: 1980 sec (33:00)

Modality Profile

4 movements total: Pull-Up (G), Run (M), Thruster and Overhead Squat (W). Weightlifting gets 50% with 2 movements, Gymnastics and Monostructural each get 25% with 1 movement each.