For TimeMetconBenchmark15:00
Friendly Fran
3 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
15:00
3 Rounds for Time:
21Thruster
↳ 115/85 lbs (52/39 kg)
21Chest-to-Bar Pull-Up
Coaching Tips
Strategy
- 1Focus on form and technique, especially during the thruster, to maximize efficiency and reduce injury risk.
- 2Break the 21 reps into smaller sets (e.g., 10-11) on both movements if needed to maintain quality and avoid fatigue.
- 3Transition quickly between movements to keep the intensity high, but ensure you have a solid grip on the bar before starting the pull-ups.
- 4Keep a consistent pace throughout the workout; if possible, maintain the same cycle time for each round.
- 5Remember to breathe! Good breathing technique will help maintain performance, especially on the thrusters.
Safety Considerations
Technical Focus
Maintain a neutral spine during thrusters to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row(Moderate pace)
Mobility Work:
- 10-15 Shoulder Dislocates(Use a band or stick to improve shoulder mobility.)
- 5-10 Hip Openers(Kneeling hip flexor stretch.)
- 10-15 Wrist Stretching(Stretch wrists in preparation for barbell use.)
Activation Sets:
3 rounds- 5-10 Thruster (Empty Bar)(Focus on form and speed.)
- 5-10 Pull-Ups (Band-Assisted if necessary)(Smooth movement ensuring full range of motion.)
Scaling Options
Intermediate
Reduce weight and modify pull-ups.
- 1
thruster
Reduce weight by ~20%.
Weight: 95/65 lbs (43/29 kg)
- 2
chest to bar pull up
Use banded pull-ups.
Scaled
Further reduce weight and simplify pull-ups.
- 1
thruster
Reduce weight by ~40%.
Weight: 75/55 lbs (34/25 kg)
- 2
chest to bar pull up
Perform ring rows or jumping pull-ups.