For TimeMetconBenchmark
Fran Plus
21-15-9
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
21-15-9 Reps for Time:
Bike
Thruster
↳ 95/65 lbs (43/29 kg)
Pull-Up
Push-Up
Sit-Up
Coaching Tips
Strategy
- 1Pace yourself on the Assault Bike to avoid burnout early in the workout; keep a consistent effort throughout.
- 2Consider breaking up the thruster sets into manageable chunks (e.g., 11-10 or 7-7-7) to maintain form and avoid excessive fatigue.
- 3Keep the pull-ups controlled; use a kip if comfortable, but focus on maintaining a strong core to prevent swinging.
- 4Keep the push-ups unbroken or use efficient techniques to minimize rest time between sets.
- 5Transition quickly between movements to gain time, but ensure you are adequately set up for each exercise.
Safety Considerations
Technical Focus
Maintain proper form during thrusters to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Bike - 2 min easy
Mobility:
- 5-10 each side Shoulder Stretch - 30 sec(Focus on dynamic shoulder rotations.)
- 5-10 each side Hip Flexor Stretch - 30 sec(Ensure hips are open for thrusters.)
- 5-10 each side Wrist Stretch - 30 sec(Wrist mobilization for push-ups and pull-ups.)
Activation:
3 rounds- 5 Thruster (Light)(Use a lighter barbell for warm-up.)
- 5 Pull-Up (With Band)(Focus on engagement for pull-ups.)
- 5 Push-Up (Knees)(Ensure full range of motion.)
- 8 Sit-Up (Knees Bent)(Engage core through the movement.)
Scaling Options
Intermediate
Reduce weights for thrusters and modify pull-ups.
- 1
thruster
Weight: 75/55 lbs (34/25 kg)
- 2
pull up
Banded Pull-Ups
- 3
push up
Knee Push-Ups
- 4
sit up
Scaled
Further reduce weights and use assistance for pull-ups.
- 1
thruster
Weight: 55/35 lbs (25/16 kg)
- 2
pull up
Ring Rows
- 3
push up
Elevated Push-Ups
- 4
sit up