For TimeMetconBenchmark06:00
Friendly Fran
3 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
06:00
3 Rounds for Time:
21Thrusters
↳ 115/85 lbs (52/39 kg)
21Chest-to-Bar Pull-Ups
Coaching Tips
Strategy
- 1Aim to break the thrusters into manageable sets, especially as fatigue sets in.
- 2For the pull-ups, focus on maintaining pace and avoid excessive swing.
- 3Transition quickly between movements to maximize your time efficiency.
- 4Stay steady on the thrusters; if you feel your form breaking down, drop the weight for safety.
- 5Count your repetitions audibly to stay aware of your progress throughout the rounds.
Safety Considerations
Technical Focus
Ensure proper depth in squats and full extension on pull-ups to avoid injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility Work:
- Hip Flexor Stretch - 1 min each side
- 10 Shoulder Dislocates
- 10 Wrist Stretch
Activation Sets:
2 rounds- 10 Thrusters (Light)(Use an empty barbell or light weight.)
- 5 Pull-Ups (Kipping)(Focus on rhythm and coordination.)
Scaling Options
Intermediate
Reduce weight and modify pull-up technique.
- 1
thrusters
Weight: 95/65 lbs (43/29 kg)
- 2
chest to bar pull ups
Banded Pull-Ups
Scaled
Significantly reduce weight and modify movements.
- 1
thrusters
Weight: 70/50 lbs (32/23 kg)
- 2
chest to bar pull ups
Ring Rows