Workout Description

Why This Workout Is Hard

This is the classic 'Fran' workout. While 95/65lb thrusters aren't extremely heavy and pull-ups are fundamental, the 21-15-9 rep scheme creates continuous high-intensity work with no built-in rest. The combination of moderate loading with unbroken sets under severe metabolic stress makes this significantly harder than the sum of its parts. Most athletes will need multiple breaks, especially in the 21s, creating substantial fatigue accumulation.

Benchmark Times for 30:01 - 50:00

• Elite: <3:20
• Advanced: 4:00-4:40
• Intermediate: 5:20-6:00
• Beginner: >11:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of thrusters and pull-ups will heavily tax upper body muscular endurance, particularly grip strength and shoulder stamina.
• Endurance (7/10): The 21-15-9 format with minimal rest creates significant cardiovascular demand, especially as fatigue accumulates through the descending rep scheme.
• Strength (6/10): 95/65# thrusters require moderate strength, while pull-ups demand good relative strength. Not maximal but substantial loading.
• Speed (6/10): Fast transitions between movements and quick cycling of reps are crucial for competitive times in this couplet format.
• Power (5/10): Thrusters are inherently explosive from bottom to overhead, though fatigue will reduce power output as workout progresses.
• Flexibility (4/10): Thrusters require good overhead mobility and ankle flexibility, while pull-ups need adequate shoulder range of motion.

Movements

• Thruster
• Pull-Up

Benchmark Notes

This workout is the iconic benchmark 'Fran' - 21-15-9 reps for time of Thrusters (95/65#) and Pull-ups. I'm using the established Fran anchor values as the foundation. Movement breakdown: Round 1 (21 reps each): Thrusters at 2.5 sec/rep = 52.5 sec, Pull-ups at 1.5 sec/rep = 31.5 sec, transition = 3 sec, total = 87 sec. Round 2 (15 reps each): Thrusters with 1.1x fatigue = 41.25 sec, Pull-ups with 1.1x fatigue = 24.75 sec, transition = 3 sec, total = 69 sec. Round 3 (9 reps each): Thrusters with 1.2x fatigue = 27 sec, Pull-ups with 1.2x fatigue = 16.2 sec, transition = 3 sec, total = 46.2 sec. Total calculated time for intermediate athlete: ~202 sec. However, using the established Fran anchor: L10 male should be 120-140 sec, L5 should be 320-360 sec, L1 should be 540-660 sec. These anchor values account for the specific movement synergy, grip fatigue from pull-ups after thrusters, and the metabolic demand of this classic couplet. Final targets: L10: 130 sec, L5: 340 sec, L1: 600 sec.

Modality Profile

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