Workout Description
For Time
45 Thrusters (95/65 lb)
45 Pull-Ups
Why This Workout Is Hard
Same total reps as classic Fran but without breaks between sets. Work density is moderate (90 reps across two demanding movements in roughly 5–9 minutes). Movement complexity averages high-moderate (thruster high skill, pull-up moderate). Time domain falls in the 5–12 minute bracket. With no modifiers applied, this lands solidly in the Hard range for most Rx athletes.
Benchmark Times for Freestyle Fran
- Elite: <4:00
- Advanced: 5:00-6:00
- Intermediate: 7:00-8:00
- Beginner: >12:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Ninety total reps across two demanding movements require sustained output and repeat contractions. Smart breaks and tight rest management prevent blow-ups in shoulders and legs.
- Speed (8/10): Fast transitions and tight set management determine scores. Athletes who minimize chalk breaks and keep rhythm will outperform stronger but slower movers.
- Power (6/10): Aggressive hip drive and bar speed on thrusters pay off. Efficient, powerful kipping turns into faster pull-up cycles without redlining early.
- Endurance (4/10): Short, anaerobic effort with no monostructural work. Breathing matters but won’t be the limiter. Expect a hard 4–9 minute push relying more on muscular endurance than long aerobic capacity.
- Strength (4/10): Thrusters at 95/65 are moderate. Strength helps maintain bar speed and bigger sets, but this is not a max-effort test. Pull-up strength under fatigue still plays a role.
- Flexibility (3/10): Adequate front rack, overhead, wrist, and ankle mobility support safe, efficient thrusters. Pull-ups demand shoulder range and stability, but overall mobility needs are moderate.
Scaling Options
Scale to: 45 Thrusters (75/55 lb) + 45 Jumping Pull-Ups • 45 Thrusters (95/65 lb) + 45 Banded Pull-Ups • 30 Thrusters (95/65 lb) + 30 Pull-Ups
Scaling Explanation
These options preserve a fast, high-rep stimulus by matching loading and pulling difficulty to capacity so athletes can keep sets small, rests short, and finish near the intended time domain.
Intended Stimulus
Fast and intense, with heavy breathing and a deep leg and shoulder burn. Aim for 2–4 sets on the thrusters and 2–4 sets on the pull-ups with 10–20 second rests. Keep transitions crisp and breathing controlled. You should push hard without redlining so much that your sets collapse.
Coach Insight
Pace it by opening at 70–80% and holding steady. Plan your breaks before you need them and keep them short.
Your one tip: cap rests at 10–15 seconds. Step back to the bar/rings on a countdown and go.
Avoid starting unbroken then crashing, excessive chalk breaks, and losing kip rhythm. Keep your feet moving between stations.
Benchmark Notes
Use these time targets to pick a scale. Beginners may finish near the cap; intermediates around 8–10 minutes; advanced athletes 5–7; elites under 4–5. Adjust load or pull-up difficulty so you can keep sets small, rests brief, and transitions fast.
Modality Profile
Two movements split evenly between weightlifting (thrusters) and gymnastics (pull-ups). No monostructural element is included, so the stimulus comes from cycling a barbell and bodyweight pulling under fatigue with minimal transitions.
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