For TimeMetconBenchmark10:00
FRAN
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
21-15-9 reps of:
Thruster
↳ 95/65 lbs (43/29 kg)
Pull-Up
Coaching Tips
Strategy
- 1Pace the first round to avoid burnout in the final set.
- 2Aim to break the pull-ups into manageable sets to prevent muscle failure.
- 3Keep the thruster set unbroken if you're confident; otherwise, plan short breaks.
- 4Consider transitioning quickly between movements to maintain momentum.
- 5Focus on core engagement throughout the thrusters to maintain stability.
Safety Considerations
Technical Focus
Watch for excessive forward lean during thrusters.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Rowing or Assault Bike - 2-3 min(Focus on staying light and relaxed.)
Mobility:
- 10-15 Shoulder Dislocates
- 10-15 seconds each side Hip Flexor Stretch
- 10-15 seconds each side Ankle Mobility Stretch
Activation:
2 rounds- 5-10 Thrusters with Bar Only(Focus on form.)
- 5-10 Pull-Up Holds or Kipping Swings(Practice your grip.)
Scaling Options
Intermediate
Reduce weight and modify pull-ups.
- 1
thrusters
Weight: 75/55 lbs (34/25 kg)
- 2
pull up
Banded Pull-Ups
Scaled
Significantly reduce weight and modify movements for beginners.
- 1
thrusters
Weight: 45/35 lbs (20/16 kg)
- 2
pull up
Ring Rows