Workout Description

Why This Workout Is Hard

This is the classic 'Fran' workout. While 95/65lb thrusters aren't extremely heavy and pull-ups are fundamental, the 21-15-9 rep scheme creates continuous high-intensity work with no built-in rest. The combination of moderate loading with unbroken sets under severe metabolic stress makes this significantly harder than the sum of its parts. Most athletes will need multiple breaks, especially in the 21s, creating substantial fatigue accumulation.

Benchmark Times for WOD

• Elite: <3:20
• Advanced: 4:00-4:40
• Intermediate: 5:20-6:00
• Beginner: >11:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of thrusters and pull-ups tests upper body muscular endurance, with grip and shoulder stamina being primary limiting factors.
• Endurance (7/10): The 21-15-9 format with compound movements creates significant cardiovascular demand, especially as fatigue accumulates and heart rate stays elevated throughout.
• Strength (6/10): 95/65# thrusters require moderate strength, while pull-ups demand good relative strength. Not maximal but substantial load under fatigue.
• Speed (6/10): Fast transitions between movements and quick cycling of reps is crucial for competitive times in this classic couplet format.
• Power (5/10): Thrusters are inherently explosive from bottom position, though power output decreases as fatigue sets in during later rounds.
• Flexibility (4/10): Thrusters require good overhead mobility and ankle flexibility, while pull-ups need shoulder range of motion for full extension.

Movements

• Thruster
• Pull-Up

Benchmark Notes

This workout is the iconic benchmark 'Fran' - 21-15-9 reps for time of Thrusters (95/65#) and Pull-ups. I'm using the established Fran anchor values as the foundation. Movement breakdown: Round 1 (21 reps each): Thrusters at 2.5 sec/rep = 52.5 sec, Pull-ups at 1.5 sec/rep = 31.5 sec, transition = 3 sec, total = 87 sec. Round 2 (15 reps each): Thrusters with 1.1x fatigue = 41.25 sec, Pull-ups with 1.1x fatigue = 24.75 sec, transition = 3 sec, total = 69 sec. Round 3 (9 reps each): Thrusters with 1.2x fatigue = 27 sec, Pull-ups with 1.2x fatigue = 16.2 sec, transition = 3 sec, total = 46.2 sec. Total calculated time for intermediate athlete: ~202 sec. However, using the established Fran anchor: L10 male should be 120-140 sec, L5 should be 320-360 sec, L1 should be 540-660 sec. These anchor values account for the specific movement synergy, grip fatigue from pull-ups after thrusters, and the metabolic demand of this classic couplet. Final targets: L10: 130 sec, L5: 340 sec, L1: 600 sec.

Modality Profile

Two movements: Pull-Up (Gymnastics - bodyweight) and Thruster (Weightlifting - external load with barbell). Equal split between G and W modalities.