For TimeMetconBenchmark10:00
FRAN
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
21-15-9 reps of:
Thruster
↳ 95/65 lbs (43/29 kg)
Pull-Up
Original WOD
For Time: 21-15-9 reps of: Thrusters (95/65 lbs) Pull-Ups
Coaching Tips
Strategy
- 1Break the thrusters into manageable sets, especially on the last round to avoid burnout.
- 2Ensure a smooth transition between movements; practice quickly setting the bar down before moving to the pull-up bar.
- 3Focus on full range of motion on pull-ups; strive for chin over the bar with controlled descents.
- 4Maintain a steady breathing pattern throughout the WOD to help with endurance.
- 5Consider setting a small target for the thruster before tackling the bigger set (e.g., break 21 into 11 and 10 or 7-7-7).
Safety Considerations
Technical Focus
Ensure proper bar position on shoulders during the thruster to prevent strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Rowing or Cycling - 2-3 min(Easy pace to raise heart rate.)
Mobility:
- 30 sec each arm Shoulder Stretch - 30 sec(Focus on loosening shoulders and upper back.)
- 30 sec each side Hip Flexor Stretch - 30 sec(Stretch hip flexors for better thruster mobility.)
- 30 sec Wrist Stretch - 30 sec(Important for grip strength and preventing pain during pull-ups.)
Activation Set:
2 rounds- 5-10 Thrusters with Bar Only(Focus on form.)
- 5-10 Jumping Pull-Ups(Assist the upward motion of the pull-up.)
Scaling Options
Intermediate
Reduce weight and/or modify movements for accessibility.
- 1
thruster
Reduce weight by ~20%.
Weight: 75/45 lbs (34/20 kg)
- 2
pull up
Banded Pull-Ups.
Scaled
Further reduce weight and provide additional modifications.
- 1
thruster
Reduce weight by ~40%.
Weight: 55/35 lbs (25/16 kg)
- 2
pull up
Ring Rows.