Workout Description

Why This Workout Is Hard

Short, descending chipper combining heavy barbell segments and high-skill gymnastics. Estimated 7–12 minutes for most Rx athletes. Movement complexity averages high (thruster and HSPU) while density is moderated by the low total reps (90) and descending 21-15-9 structure. Grip and pressing fatigue are primary limiters. Overall, it sits between classic benchmark “Fran” and shortened “Elizabeth/Diane” in challenge.

Benchmark Times for Frianebeth

• Elite: <6:15
• Advanced: 7:00-7:45
• Intermediate: 8:30-9:30
• Beginner: >13:30

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Ninety total reps stress pressing and pulling chains. Success depends on maintaining small, repeatable sets on thrusters, dips, and HSPU while minimizing rest as fatigue accumulates.
• Power (7/10): Explosive hip and leg drive in thrusters and squat cleans shortens cycle time. Crisp bar speed and aggressive turnover matter, especially when tired.
• Speed (7/10): High pace comes from fast cycling and tight transitions. Plan sets, drop-and-go on barbells, and minimize chalk breaks to stay on schedule.
• Strength (6/10): The 135/95 squat cleans and 225/155 deadlifts require solid strength reserves, especially under fatigue, though not near-maximal. Positional strength and bracing are meaningful limiters.
• Endurance (4/10): Sub-15-minute piece without monostructural work. You’ll breathe hard from sustained barbell and gymnastics turnover, but aerobic demand is secondary to managing muscular fatigue and transitions.
• Flexibility (4/10): You need reliable shoulder and thoracic mobility for front rack and overhead positions plus full-depth squats, but ranges are standard rather than extreme.

Scaling Options

Scale to: 21 Thrusters 75/55, 21 Jumping Pull-Up; 15 Squat Cleans 115/75, 15 Box Dip; 9 Deadlifts 185/125, 9 Pike HSPU • 21 Thrusters 65/45, 21 Ring Row; 15 Squat Cleans 95/65, 15 Bench Dip; 9 Deadlifts 155/105, 9 Hand-Release Push-Up • 21 Thrusters 45/35, 21 Banded Pull-Up; 15 Hang Power Clean 75/55, 15 Assisted Ring Dip; 9 Deadlifts 115/75, 9 DB Strict Press

Scaling Explanation

These options preserve the stimulus by lowering loads and skill while keeping the same movement patterns and rep scheme, enabling fast sets and minimal rest within the intended time domain.

Intended Stimulus

Fast, punchy chipper. Open with a hard but controlled Fran-style 21s, then steady cadence through cleans and dips, and finish aggressively on the 9s with crisp deadlifts and confident HSPU. Use small, quick sets, minimal chalk, and immediate transitions. Most should finish in 7–12 minutes if appropriately scaled.

Coach Insight

Pace the 21s just under redline; quick singles on late thrusters are fine if rests are tiny. Clean up transitions. One tip: Pre-plan exact set breaks and stick to them—consistency beats hero sets early. Avoid: Oversized opening sets, sloppy ring dip reps, and resting too long before the HSPU—keep moving.

Benchmark Notes

Times represent finish standards from beginner (L1) to elite (L9). L5 around 9–10 minutes means small, quick sets and short rests. Faster levels demand unbroken thrusters, confident gymnastics, and crisp barbell cycling. Slower levels suggest too much resting or loads/movements that are slightly too heavy.

Modality Profile

Even split between gymnastics and weightlifting: 45 bodyweight reps (pull-up, ring dip, HSPU) and 45 barbell reps (thruster, squat clean, deadlift). No monostructural elements, so time is spent on bars and rings. Grip and pressing stamina become primary limiters.

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