For TimeMetconBenchmark
Fran Plus
21-15-9
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
21-15-9 reps of:
Assault Air Bike
Thruster
↳ 95/65 lbs (43/29 kg)
Pull-Up
Push-Up
Sit-Up
Coaching Tips
Strategy
- 1Start at a steady pace on the bike to avoid fatigue early in the workout.
- 2Break thrusters into manageable sets, especially towards the end; consider a 15-10-5 approach.
- 3Keep pull-ups unbroken if possible, but don’t hesitate to drop if your form is breaking down.
- 4Transition quickly between movements to maintain momentum, especially from the bike to thrusters.
- 5Focus on form during push-ups and sit-ups; maintain a tight core to prevent lower back strain.
Safety Considerations
Technical Focus
Watch for form breakdown during thrusters and pull-ups to prevent injury.
Recommended Warm-Up
General Cardio:
- 1 min at a moderate pace Assault Air Bike - 1 min
Mobility:
- 5-10 each side Shoulder Stretch - 30 sec
- 5-10 each side Hip Flexor Stretch - 30 sec
- 5-10 cycles Cat-Cow Stretch - 1 min
Activation:
2 rounds- 5-10 Thruster (Empty Bar)(Focus on mechanics.)
- 3-5 Pull-Up (Kipping or Strict)(Ensure full extension.)
- 5-10 Push-Up(Maintain a tight core.)
- 10-15 Sit-Up(Focus on controlled movement.)
Scaling Options
Intermediate
Reduce barbell weight and modify pull-ups
- 1
thruster
Use lighter barbell
Weight: 76/52 lbs (34.5/23.5 kg)
- 2
pull up
Banded Pull-Ups
Scaled
Further reduce weights and change pull-ups entirely
- 1
thruster
Use PVC pipe or lighter bar
Weight: 57/40 lbs (25.9/18.1 kg)
- 2
pull up
Ring Rows