For TimeMetconBenchmark
Run and Get Fran
3 Rounds (21-15-9)
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
400 mRun
21Thrusters
↳ 88/66 lbs (40/30 kg)
21Pull-Ups
400 mRun
15Thrusters
↳ 88/66 lbs (40/30 kg)
15Pull-Ups
400 mRun
9Thrusters
↳ 88/66 lbs (40/30 kg)
9Pull-Ups
Coaching Tips
Strategy
- 1Maintain a steady pace during the runs to conserve energy for the thrusters and pull-ups.
- 2Consider breaking thrusters into manageable sets, especially for the 21-rep rounds (e.g., 11-10 or 12-9).
- 3Focus on keeping pull-ups consistent; aim for small sets to avoid reaching muscle failure early.
- 4Transition smoothly between movements to minimize downtime; plan your approach to the next station mentally during exercises.
- 5Stay engaged during the runs; they set the tone for your intensity in the thrusters and pull-ups.
Safety Considerations
Technical Focus
Ensure proper form in thrusters to avoid overextension during the overhead press.
Recommended Warm-Up
General Warm-Up:
- 400m Jogging - 2 min(Easy pace to elevate heart rate.)
Mobility Work:
- 5 Shoulder Stretch - 30 sec(Focus on shoulders for thrusters.)
- 5 Hip Flexor Stretch - 30 sec(Loosen hips for running and thrusters.)
- 5 Ankle Mobility - 30 sec(Help with thruster stability.)
Activation Set:
2 rounds- 10 Air Squats(Focus on form, preparing for thrusters.)
- 5 Jumping Pull-Ups(Get muscles engaged for pull-ups.)
- 5 Thrusters with Light Weight(Use a light weight to warm up before actual sets.)
Scaling Options
Intermediate
Reduce the weight and reps on the thrusters and pull-ups.
- 1
thrusters
Reduce weight by ~20%.
Weight: 70/50 lbs (32/23 kg)
- 2
pull ups
Banded Pull-Ups.
Scaled
Further reduce weight and modify movements for accessibility.
- 1
thrusters
Reduce weight by ~40%.
Weight: 50/35 lbs (23/16 kg)
- 2
pull ups
Ring Rows.