Workout Description

Why This Workout Is Very Hard

Heavy Fran compresses high intensity into a short format with advanced loading and weighted gymnastics. The 135/95 lb thruster demands strong barbell proficiency under fatigue, while 45/30 lb weighted pull-ups require significant pulling strength and grip. Total reps are moderate, but density and loading elevate heart rate and muscular fatigue, challenging advanced athletes.

Benchmark Times for Heavy Fran

• Elite: <6:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Reps are moderate, but the density and heavy loading create pronounced shoulder, leg, and grip fatigue. Success depends on sustaining repeated sets with short rest while maintaining quality.
• Strength (7/10): Heavy thrusters and loaded pulling stress absolute and relative strength. Athletes must produce force repeatedly under fatigue rather than a single max-effort lift.
• Power (7/10): Explosive hip drive and aggressive bar speed on thrusters, plus dynamic pulling for weighted reps. Power output determines barbell cycle rate and ability to finish sets confidently.
• Speed (6/10): Faster transitions and crisp barbell cycling matter. However, heavy loading tempers pure sprint speed, demanding controlled but quick sets with minimal chalk breaks.
• Flexibility (4/10): Requires solid front rack, deep squat, and overhead position. Limited mobility can slow cycling and increase fatigue, but ranges aren’t extreme compared to advanced gymnastics.
• Endurance (4/10): Short time domain with minimal monostructural work. Breathing spikes from thruster cycling and transition density, but aerobic contribution is secondary to strength-speed and local muscular fatigue.

Scaling Options

Scale to: 95/65 lb thruster + 25/15 lb weighted pull-up • 95/65 lb thruster + unweighted pull-up (kipping/strict) • 75/55 lb thruster + banded or jumping pull-up

Scaling Explanation

These options reduce loading or gymnastics difficulty while preserving the couplet’s density and intensity so athletes keep moving fast with short, intentional rests.

Intended Stimulus

Fast but punishing. Aim for disciplined, small-to-moderate sets with short rest, keeping the heart rate high without red-lining early. The barbell should be heavy yet confidently controlled. Weighted pull-ups should be challenging but repeatable. Think aggressive pace with intentional breaks to avoid grip blow-up and front-rack collapse.

Coach Insight

Open with manageable sets: 8-7 on the 15s, then 6-6, then 5-4 on the 9s. Keep rests under 10 seconds. The one tip: Pre-plan your pull-up breaks and stick to them. Grip fails faster than legs here. Avoid death-gripping the bar and over-chalking. Missed reps and long resets balloon time more than smaller planned breaks.

Benchmark Notes

Use these times to gauge fitness and pacing. If you’re above your level’s target, scale load or pull-up difficulty to keep intensity high. Advanced athletes should aim to finish under 10 minutes; elite can push toward 6–7 minutes with disciplined sets and minimal rest.

Modality Profile

A balanced couplet: weightlifting from the heavy thruster and gymnastics from the weighted pull-up. No monostructural element. Both movements occupy similar time and reps, splitting emphasis between barbell cycling under load and advanced pulling strength and grip.

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