For TimeMetconBenchmark10:00
Fractured Fran
5 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
5 Rounds for Time:
9Thruster
↳ 95/65 lbs (43/29 kg)
9Pull-Up
Coaching Tips
Strategy
- 1Focus on keeping the core tight during thrusters to maintain balance and stability.
- 2Transition quickly between movements to keep heart rate elevated.
- 3Aim to complete thrusters unbroken if possible, but break them into smaller sets if form is compromised.
- 4When performing pull-ups, maintain a steady rhythm and consider kipping or strict, based on your skill level.
- 5Use a controlled descent on pull-ups to avoid excessive swinging.
Safety Considerations
Technical Focus
Monitor bar path on thrusters to prevent forward leaning.
Recommended Warm-Up
General Warm-Up:
- Row or Bike - 2 min easy(Focus on low intensity to warm up the body.)
Scaling Options
Intermediate
Reduce thruster weight by ~20% and consider banded pull-ups if necessary.
- 1
thrusters
Reduce weight on barbell.
Weight: 75/55 lbs (34/25 kg)
- 2
pull ups
Banded Pull-ups or Ring Rows.
Scaled
Reduce thruster weight by ~40% and substitute pull-ups with ring rows.
- 1
thrusters
Reduce weight on barbell.
Weight: 55/35 lbs (25/16 kg)
- 2
pull ups
Ring Rows.