For TimeMetconBenchmark12:00
Fractured Fran
5 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
12:00
5 Rounds for Time:
9Thruster
↳ 95/65 lbs (43/29 kg)
9Pull-Up
Coaching Tips
Strategy
- 1Maintain a strong core throughout the thruster to optimize power and control.
- 2Break the pull-ups into manageable sets if needed; consider a 5-4 strategy to avoid fatigue.
- 3Focus on smooth transitions between movements to keep your heart rate up.
- 4Monitor your grip during pull-ups; switch up your grip if necessary to manage fatigue over the rounds.
- 5Control the descent of your thrusters and pull-ups to maintain form and reduce injury risk.
Safety Considerations
Technical Focus
Ensure proper hip extension and bar path during the thruster to avoid injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility:
- 5 each side Shoulder Stretch(Focus on loosening shoulders.)
- 5 each side Hip Flexor Stretch(Target hip flexors to aid in squat depth.)
- 5 each side Wrist Stretch(Prepare wrists for thrusters and pull-ups.)
Activation: 3 Rounds of:
2 rounds- 5 Thruster (Empty Bar)(Focus on form.)
- 5 Pull-Up (Band Assisted)(Warm-up the pulling motion.)
Scaling Options
Intermediate
Reduce weight and modify movements to ensure safety and efficiency.
- 1
thruster
Reduce weight by ~20%
Weight: 75/55 lbs (34/25 kg)
- 2
pull up
Banded Pull-Ups
Scaled
Further reduce weight and modify movements for beginners.
- 1
thruster
Reduce weight by ~40%
Weight: 55/35 lbs (25/16 kg)
- 2
pull up
Ring Rows