Workout Description
3 Rounds for Time
21 Thrusters (115/85 lb)
21 Chest-to-Bar Pull-Ups
Why This Workout Is Very Hard
Three rounds of 21 heavy-ish thrusters (115/85 lb) and 21 chest-to-bar pull-ups yields 126 high-skill reps with substantial barbell and gymnastics interference. Most competent athletes land in the 5–12 minute domain, demanding aggressive pacing and minimal rest. The density and movement complexity are both high, driving a "Very Hard" rating even for well-trained athletes.
Benchmark Times for Friendly Fran
- Elite: <3:10
- Advanced: 3:50-4:30
- Intermediate: 5:30-7:00
- Beginner: >15:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Repeated large sets on thrusters and chest-to-bar require muscular endurance in legs, shoulders, and pulling chain to maintain pace under fatigue.
- Power (7/10): Explosive hip drive and fast bar speed on thrusters plus powerful pulls to the bar reward athletes who can produce force quickly.
- Speed (7/10): Fast barbell cycling and short, purposeful breaks win here. Quick transitions and minimizing chalk breaks significantly improve finish times.
- Strength (5/10): Thrusters at 115/85 lb demand moderate strength, especially when cycled under fatigue. Not a max lift, but strength limits barbell set size.
- Endurance (4/10): Short, high-output effort with limited breathing breaks. Cardio matters, but sets and transitions drive pacing more than sustained aerobic output.
- Flexibility (4/10): Adequate front rack, squat depth, and overhead position are required for efficient thrusters and shoulder extension for C2B, but no extreme ranges.
Scaling Options
Scale to: 95/65 lb + Chest-to-Bar • 95/65 lb + Chin-over-Bar • 75/55 lb + 15 thrusters/15 pull-ups each round
Scaling Explanation
These options preserve the couplet’s fast pace and grip-taxing interference by adjusting load, pull-up difficulty, or total volume so you can keep moving with short, controlled rests.
Intended Stimulus
Fast and intense. Aim for large, near-unbroken sets early if capable, with quick transitions and brief, planned breaks. Breathing will spike, legs and shoulders will burn, and grip will fade if you overchalk or stare at the bar. The best efforts feel like a controlled sprint that edges on redline but never quite crashes.
Coach Insight
Open fast but not reckless: 12-9 splits on thrusters and 12-9 or 7-7-7 on C2B keep you moving. Transition immediately.
One tip: Set a hard rule for breaks (e.g., three breaths, then go). Honor it.
Avoid: Oversized first set, excessive chalking, and wandering between stations. Small, fast breaks beat long, random ones.
Benchmark Notes
Times are listed from beginner (L1) to elite (L9) in seconds. A solid intermediate target is 7:00 (L5). Faster athletes will hold larger sets, quick transitions, and smooth barbell cycling. If you’re well over the cap, scale load or pulling difficulty so you can keep moving.
Modality Profile
This is a pure couplet of weightlifting and gymnastics. Slightly more time is typically spent on the barbell due to cycling speed and setup, while chest-to-bar imposes significant pulling and grip demands. No monostructural elements are included.
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