Workout Description

Why This Workout Is Very Hard

This twist on Fran blends 2400 meters of running with 45 pull-ups and 45 thrusters at 95/65 lb. The mix taxes lungs, grip, and barbell cycling under fatigue. While loads are moderate and skills approachable, cumulative volume and pacing complexity push most athletes well past classic benchmark intensity into a sustained, high-output grind lasting 18–30 minutes.

Benchmark Times for Strung-Out, Backwards, and Upside-Down Fran

• Elite: <16:00
• Advanced: 17:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Three runs totaling 2400 meters anchor the piece, demanding sustained aerobic output while managing transitions and breathing under barbell fatigue.
• Stamina (7/10): Accumulates 90 total reps of pull-ups and thrusters, requiring repeatable sets and grip management without long breaks as fatigue mounts.
• Speed (6/10): Success hinges on quick, efficient thruster cycles, short transitions, and controlled but assertive run paces without redlining early.
• Power (5/10): Thrusters reward decisive, explosive hip drive, but output is tempered by the longer running efforts and cumulative fatigue.
• Strength (2/10): 95/65 lb is moderate; emphasis is on cycling and positioning, not maximal force production or heavy loading.
• Flexibility (2/10): Requires functional front rack, squat depth, and overhead mechanics, but no extreme range-of-motion positions or high-skill mobility demands.

Scaling Options

Scale to: Ring Rows or Banded Pull-Ups • Thrusters at 75/55 lb (or 65/45 lb) • Runs to 1000/600/300 meters or cap each run at 6/4/2 minutes

Scaling Explanation

These options preserve the triplet’s intent—continuous movement, grip/shoulder fatigue, and barbell cycling—while matching capacity so athletes finish under the cap with consistent intensity.

Intended Stimulus

A sustained, high-output effort with controlled aggression. The runs should be steady but purposeful, returning to the bar ready to work. Pull-ups and thrusters are managed in small, fast sets that minimize rest. Expect rising grip and shoulder fatigue; the final 21-21 demands composure to hold form and push through discomfort.

Coach Insight

Pace the first run at 10K effort, then settle into quick, sustainable sets. Breathe through thrusters and step right to the pull-up bar. One tip: Protect your grip—short, planned breaks beat long, unplanned ones. Avoid going unbroken too early, death-marching the 800, or sloppy thruster positions that waste energy and spike heart rate.

Benchmark Notes

Use the time levels to estimate pacing and set expectations. If you’re near L5, aim to finish around 22 minutes. Faster athletes will break fewer sets and run harder. If you’re trending above L2 pace, scale volume or load to keep intensity and finish under the 35-minute cap.

Modality Profile

More than half the time is spent running, setting the aerobic tone. Pull-ups contribute significant gymnastics volume and grip demand, while thrusters add barbell cycling with leg and shoulder fatigue. The balance reflects a run-dominant triplet punctuated by moderate sets of gymnastics and weightlifting.

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