Workout Description
21-15-9 reps for time of:
Thrusters (95/65 lb)
Strict Pull-Ups
Why This Workout Is Very Hard
The standard Fran load is paired with 45 Strict Pull-Ups, dramatically increasing upper-body strength and recovery demand compared with kipping Pull-Ups.
Benchmark Times for Strict Fran
- Elite: <6:00
- Advanced: 7:00-8:00
- Intermediate: 9:30-11:00
- Beginner: >20:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Stamina reflects the repeated submaximal work and resistance to local fatigue in Thrusters and high-volume Strict Pull-Ups.
- Strength (7/10): Strength reflects the absolute force and loading requirement of Thrusters and high-volume Strict Pull-Ups.
- Power (6/10): Power reflects the need for forceful, fast contractions while completing Thrusters and high-volume Strict Pull-Ups.
- Speed (5/10): Speed reflects cycle rate, transitions, and the value of moving quickly through Thrusters and high-volume Strict Pull-Ups.
- Flexibility (4/10): Flexibility reflects the usable range of motion needed to perform Thrusters and high-volume Strict Pull-Ups safely and efficiently.
- Endurance (4/10): Endurance reflects the sustained breathing and cardiovascular demand of Thrusters and high-volume Strict Pull-Ups.
Scaling Options
Use Kipping Pull-Ups or Ring Rows if ten consecutive Strict Pull-Ups are not available, and reduce Thruster load as needed. The official intermediate option uses 21-15-9 Thrusters with 15-12-9 Strict Pull-Ups.
Scaling Explanation
The workout should remain a descending couplet without repeated pulling failure. Adjusting pull-up volume or variation preserves continuous pressing and pulling interference.
Intended Stimulus
A controlled grind rather than classic Fran's sprint. Thrusters should stay in large sets while Strict Pull-Ups are broken before failure with short planned rests.
Coach Insight
Protect the pulling sets from the first round. Use fast, deliberate singles if needed and avoid long lockout holds on Thrusters that further fatigue the shoulders.
Benchmark Notes
There are 90 total reps. L5 at 13:00 requires 8.7 seconds per scored rep including transitions; L10 at 6:00 requires 4.0 seconds per rep and exceptional strict pulling density.
Modality Profile
Strict Pull-Ups usually consume more time than the Thrusters, creating a slight gymnastics majority over weightlifting.
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