For TimeMetconBenchmark10:00
Heavy Fran
15-12-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
15-12-9 reps of:
Thruster
↳ 135/95 lbs (61/43 kg)
Weighted Pull-Up
↳ 45/30 lbs (20/14 kg)
Coaching Tips
Strategy
- 1Start at a steady pace on the thrusters, especially since they are the first movement in the ladder.
- 2Aim to complete the first set of thrusters (15 reps) unbroken if possible, but don't sacrifice form for speed.
- 3On the pull-ups, focus on maintaining controlled movement; consider breaking them into smaller sets if needed before failure.
- 4Transition quickly between movements to maximize your time, but ensure your technique doesn’t suffer during fatigue.
- 5Stay mentally focused on the target-set goal of 15-12-9 to keep motivation high.
Safety Considerations
Technical Focus
Ensure proper depth and posture during thrusters.
Recommended Warm-Up
General Warm-Up:
- 200 Row(Row at a moderate pace.)
Mobility:
- 10 Shoulder Dislocates(Use a resistance band or PVC pipe.)
- 10 (5 each side) Hip Openers(Focus on opening the hips for the thrusters.)
- 10 Wrist Stretch(Important for grip and overhead positions.)
Activation Set: 2 Rounds of:
2 rounds- 5 Thrusters (Light)(Use about 50% of the workout weight.)
- 5 Pull-Ups (Bodyweight)(Focus on explosive upward movement.)
Scaling Options
Intermediate
Reduce weight for thrusters and pull-ups by approximately 20%.
- 1
thrusters
Weight: 108/76 lbs (49/34 kg)
- 2
weighted pull ups
Weight: 36/24 lbs (16/11 kg)
Scaled
Reduce weight for thrusters and pull-ups by approximately 40%.
- 1
thrusters
Weight: 81/57 lbs (37/26 kg)
- 2
weighted pull ups
Banded Pull-Ups
Weight: 27/18 lbs (12/8 kg)