Workout Description

Why This Workout Is Hard

This is essentially double Fran with 400m runs added. While the thruster weight is lighter than Fran (75/55 vs 95/65), the addition of runs prevents full recovery between rounds and creates sustained cardiovascular demand. The combination of running and thrusters taxes the legs continuously, while pull-ups become increasingly difficult under accumulated fatigue. Most athletes will take 15-20 minutes with significant breaks needed.

Benchmark Times for Linchpin Test 1

• Elite: <7:45
• Advanced: 8:15-8:50
• Intermediate: 9:30-10:20
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Three 400m runs combined with high-rep thrusters and pull-ups creates significant cardiovascular demand. The workout's length and structure prevents full recovery between efforts.
• Stamina (7/10): Multiple rounds of 21-15-9 thrusters and pull-ups challenges muscular endurance, particularly in shoulders and upper body. Total volume is significant.
• Speed (7/10): Quick transitions between movements and fast cycling of thrusters/pull-ups essential for good times. Running pace must be aggressive.
• Power (6/10): Thrusters are inherently a power movement. Fast cycle rates and explosive drive become crucial as fatigue sets in.
• Flexibility (5/10): Thrusters demand good mobility in ankles, hips, and shoulders. Front rack position and overhead lockout require decent range of motion.
• Strength (4/10): Moderate loads for thrusters (75/55 lb) require some strength, but not maximal. Pull-ups test relative strength but become endurance-focused.

Movements

• Thruster
• Run
• Pull-Up

Scaling Options

Reduce thruster weight to 55/35 lbs or substitute front squats and push press. Scale pull-ups to jumping pull-ups or ring rows. For newer athletes, reduce to 15-12-9 rep scheme and/or reduce runs to 200m. Advanced scaling: keep weight but reduce to 15-12-9. Intermediate option: full reps but lighter load (65/45) with banded pull-ups.

Scaling Explanation

Scale if you cannot perform 7+ unbroken thrusters at prescribed weight or 5+ pull-ups when fresh. Target finish time is 15-25 minutes - scale to maintain intensity rather than grind through. Form deterioration on thrusters or inability to maintain kipping rhythm on pull-ups indicates need for scaling. Preserving movement quality and consistent work rate is priority over prescribed load or movement.

Intended Stimulus

Moderate-length glycolytic workout (15-25 minutes) with significant oxidative component from runs. Primary challenge is maintaining thruster cycle speed and pull-up efficiency while managing systemic fatigue. The 400m runs create natural breaks but add significant aerobic demand and leg fatigue that impacts subsequent rounds.

Coach Insight

Break thrusters into manageable sets early (12-9 or 11-10 in first round) to avoid severe muscle fatigue. Quick singles on pull-ups are better than failing mid-set. The runs should be at a sustainable 70-80% effort - resist sprinting. Use the runs to mentally reset and control breathing. Most athletes break down in the second couplet, so save something for round two. Consider alternating pull-up grips to manage grip fatigue across rounds.

Benchmark Notes

This workout is essentially a double Fran with 400m runs between rounds and at the end. Starting with the Fran anchor (2:00-2:20 elite male, 2:20-2:50 elite female) and accounting for modifications: 1. Lighter thruster load (75/55 vs 95/65): -10% time on thrusters 2. Added 400m runs (3x): +75-90 sec per run for elite athletes 3. Additional fatigue from runs affecting subsequent movements: +15% on thruster/pull-up portions Breakdown for elite male (L10): - First Fran portion: 140 sec (adjusted for lighter load) - First 400m run: 85 sec - Second Fran portion: 160 sec (with run fatigue) - Second 400m run: 90 sec - Final 400m run: 90 sec Total: ~465-480 seconds (7:45-8:00) Scaled up through levels using standard Fran progression ratios plus consistent run times. Final targets: Male: L10: 7:45-8:00 L5: 10:20-10:40 L1: 16:00-16:30 Female: L10: 8:30-8:45 L5: 11:30-11:45 L1: 18:00-18:30

Modality Profile

Run (M), Thruster (W), Pull-Up (G) - One movement from each modality. Using 40/30/30 split with weightlifting slightly higher due to Thruster being a complex movement.

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