For TimeMetconBenchmark0:00
Complex Fran
7-5-3 for gymnastic movements, 21-15-9 for thrusters
Gymnastics
Weightlifting
Solo
Workout Details
For Time
0:00
For Time:
7Bar Muscle-Up
7Chest-to-Bar Pull-Up
7Chin-Over-Bar Pull-Up
21Thruster
↳ 95/65 lbs (43/29 kg)
5Bar Muscle-Up
5Chest-to-Bar Pull-Up
5Chin-Over-Bar Pull-Up
15Thruster
↳ 95/65 lbs (43/29 kg)
3Bar Muscle-Up
3Chest-to-Bar Pull-Up
3Chin-Over-Bar Pull-Up
9Thruster
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Pace yourself on muscle-up transitions; focus on technique to avoid burnout.
- 2Break the thrusters into sets if needed to maintain form, for example, 10-11 for the 21s.
- 3Utilize shorter rest periods between pulling movements to maintain momentum.
- 4Keep your core engaged during thrusters for stability throughout the press.
- 5On the pull-ups, aim to keep your body relaxed and your movements controlled to avoid swinging.
Safety Considerations
Technical Focus
Ensure proper shoulder alignment and maintain body tension during pull-up variations.
Recommended Warm-Up
- Rowing - 2 min easy(Keep a consistent pace, focus on breathing.)
Dynamic Mobility:
- 10 Shoulder Dislocates(Use a band or PVC pipe to assist.)
- 10 Thoracic Spine Rotations(Focus on opening up the upper body.)
- 30 sec each side Hip Flexor Stretch(Hold for at least 30 seconds to improve flexibility.)
Activation Exercises:
2 rounds- 3-5 Muscle-Up Transitions(Focus on the hip drive and pull in a slow manner.)
- 5 Thruster with Empty Barbell(Practice full range of motion and explosiveness.)
Scaling Options
Intermediate
Reduce weights and adjust movements for easier variations.
- 1
bar muscle ups
Banded Muscle-Ups
- 2
chest to bar pull ups
Chest-to-Bar with Band
- 3
chin over bar pull ups
Chin-Ups
- 4
thrusters
Weight: 75/55 lbs (34/25 kg)
Scaled
Significant weight reduction and simpler movements.
- 1
bar muscle ups
Banded Pull-Ups
- 2
chest to bar pull ups
Banded Pull-Ups
- 3
chin over bar pull ups
Ring Rows
- 4
thrusters
Weight: 65/45 lbs (29/20 kg)