Workout 11482

Created: July 30, 2025

Description:

Fran
21-15-9 reps for time of:
Thrusters
Pull ups

♀ 65 lb
♂ 95 lb
Stimulus and Strategy:
If you have never completed Fran before, it is intended to be a sprint. Experienced athletes should go hard and shoot for a PR. Choose a load for the thrusters that allows you to complete at least 15 unbroken reps. Select a pull up option that allows you to complete each round with minimal rest. All athletes should aim to finish the workout in 10 minutes or less. However, if you would like to attempt the prescribed workout, knowing it's going to take you longer, go for it. As long as you maintain form and technique, this is a great opportunity to establish a time. Intermediate and beginner athletes should establish a goal for this workout and create a plan for breaking up the thrusters and/or pull ups as necessary.
To reduce the complexity of the pull ups, consider jumping pull ups or ring rows.
In case of an injury or limitation, consider front squats (overhead limitation) or push presses (squatting limitation) in place of the thrusters. For the pull ups, consider one arm ring rows or dumbbell rows.
Intermediate option:
For time:
21-15-9 thrusters
12-9-6 pull ups

♀ 55 lb
♂ 75 lb
Beginner option:
21-15-9 reps for time of:
Thrusters
Ring rows

♀ 35 lb
♂ 45 lb
Coaching cues:
Unlike the gymnastics style kipping pull ups, on the descent of the butterfly pull up, move your legs behind you and prepare them to move forward to initiate the next rep. (See demo video.)
Resources:
The Thruster
The Kipping Pull-Up
The Butterfly Pull-Up
The Ring Row
Find a gym near you:
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Scaling/Comments:

Reduce the loading of the barbell. Reduce the reps of the pull ups.

Number of Times Completed: 0