programs gym photos nutrition videos

Benchmark Workout | "Fran"



"Fran"

 

Perform as many Thrusters as possible in 1:15.
If you get 21 Thrusters before time is up, move on to...

Perform as many Pull-ups as possible in 1:15.
If you get 21 Pull-ups before time is up, move on to...

Perform as many Thrusters as possible in 1:00.
If you get 15 Thrusters before time is up, move on to...

Perform as many Pull-ups as possible in 1:00.
If you get 15 Pull-ups before time is up, move on to...

Perform as many Thrusters as possible in :45.
If you get 9 Thrusters before time is up, move on to...

Perform as many Pull-ups as possible in :45.
If you get 9 Pull-ups before time is up, you are done!

*If you perform the assigned work before your allotted timed is up, you have "purchased" yourself additional time for the next movement. 

 

Progressions for "Fran": 

 

1.  10/5# Dumbbell Thrusters, Ring Rows
 
2.  15/10# Dumbbell Thrusters, Ring Rows
 
3.  15/10# Dumbbell Thrusters, Piked Ring Rows
 
4.  15/10# Dumbbell Thrusters, Jumping Pull-ups
 
5.  15/10# Dumbbell Thrusters, Jumping Chest-to-Bar Pull-ups

6.  15/10# Dumbbell Thrusters, Ground Ring Rows
 
7.  25/15# Dumbbell Thrusters, Ground Ring Rows
 
8.  65/45# Thrusters, Pull-ups
 
9.  75/55# Thrusters, Pull-ups
 
10. 95/65# Thrusters, Pull-ups
 
 
 
 

Only by repeating workouts can we confidently measure our progress.

We’ve chosen to repeat those workouts most challenging, formative, and expressive of the our fitness ideal, and this lady, "Fran", fits the bill.




Related Articles:
Fix Your Squat
Postpartum Exercise
Benchmark Workout "Grace"