Target time | 3:00-6:00 per rounds

This workout is intended to be treated like a sprint. The limiting factor will be grip fatigue or their ability to move fast while breathing heavily. After the first round, athletes should anticipate their upper body to fill up with lactic acid and their lunges to be pretty tired. The rest should be long enough for your athletes to recover and go back at it fully!

The goal for your athletes should be to try and go unbroken on the thrusters and then hang on for larger sets of pull-ups. This may not look like many volumes at first, but when you add up all the reps, you’re doing over 80 thrusters and pull-ups. This will start to sneak up on athletes quickly, especially in the round of 12-9-6.

The rest may look like a lot on paper, but it won’t feel that way during the workout. If this workout is done correctly, athletes should wish for more time to rest as the following round approaches.

Your athletes should be able to perform negative splits over the three rounds. This is mainly because the reps decrease each time. Although they will become more tired as the workout goes on, the rest should be long enough to recover and sprint fully.

If there is an athlete in your class who can perform “Fran” in under 2:30, you can give them the option to perform chest-to-bar pull-ups.
To RX this workout, athletes should be able to perform at least 10 unbroken pull-ups when they’re fresh. If not, they should use the alternative rep scheme. For athletes using banded pull-ups as the modification, advise them to select a band that allows them to complete the round of 15 in 2 sets or less. We don’t want the pull-ups to be so hard that they kill the intensity of the workout.