Workout Description

Why This Workout Is Hard

Three 400m runs add significant aerobic demand around a Fran-style 21-15-9 of thrusters and pull-ups. The barbell is moderate (40/30 kg), but 45 thrusters plus 45 pull-ups create serious grip and breathing fatigue. Expect 12–20 minutes for most, with elites pushing near 10–12 minutes.

Benchmark Times for Run and Get Fran

• Elite: <12:00
• Advanced: 13:00-14:00
• Intermediate: 15:00-16:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Ninety reps of thrusters and pull-ups combined test muscular endurance in legs, shoulders, and grip. Athletes must hold moderate sets across multiple rounds without long rest periods to stay on pace.
• Endurance (7/10): Three 400m runs (1.2 km total) drive a strong aerobic demand while transitions stay short. Breathing control and sustainable pacing on the runs determine overall outcome and ability to handle barbell and pull-ups under fatigue.
• Speed (6/10): Quick transitions and brisk barbell/pull-up cycling create a fast feel. Runs should be controlled-fast, and sets should minimize breaks without redlining early.
• Power (5/10): Thrusters reward aggressive leg drive and fast turnover, especially in smaller sets. However, sustained output and breathing mechanics matter more than peak explosiveness.
• Strength (3/10): The barbell is moderate rather than maximal. Strength matters for clean thruster reps, but this is not a heavy day and does not challenge maximal force production.
• Flexibility (2/10): Standard squat depth, front rack, and overhead positioning are required but not extreme. Adequate shoulder, ankle, and thoracic mobility help maintain efficient mechanics and reduce energy leaks.

Movements

• Thruster
• Run
• Pull-Up

Scaling Options

Scale to: 300m Run + 30/20 kg thrusters + Jumping Pull-Ups • 400m Run + 35/25 kg thrusters + Banded Pull-Ups or Ring Rows • 400m Run + 40/30 kg thrusters + 12-9-6 Pull-Ups

Scaling Explanation

These options preserve the triplet structure and intended intensity by adjusting distance, load, and pulling difficulty so athletes keep moving with short breaks and finish near the same time domain.

Intended Stimulus

Fast intervals with controlled breathing. Runs are steady but purposeful—think just under your 1-mile pace. Thrusters in 1–3 sets per round with crisp reps and minimal resting on the bar. Pull-ups in quick sets that protect grip. Overall feel: hard, sustainable effort with a push into the final 9s.

Coach Insight

Pace the first 400m at 80–85% and settle into efficient sets on thrusters and pull-ups. Transitions should be quick but not frantic. Most important: break early and intentionally on thrusters to keep your pull-ups sharp—don’t blow your grip in the 21s. Avoid death-marching the second run, resting with hands on knees, or chasing unbroken reps you can’t sustain.

Benchmark Notes

Times range from 25:00 for newer athletes to 12:00 or faster for elites. If you’re finishing under 20 minutes you likely paced well and kept big sets. Sub-16 shows solid capacity; sub-14 indicates advanced barbell cycling and pull-up proficiency.

Modality Profile

About 40% monostructural from the three 400m runs, 35% weightlifting from 45 thrusters at a moderate load, and 25% gymnastics from 45 pull-ups. Time splits vary by athlete, but most spend the largest share on running and thrusters.

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