For TimeMetconBenchmark
Heavy Fran
15-12-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
15-12-9 reps of:
Thruster
↳ 135/95 lbs (61/43 kg)
Weighted Pull-Up
↳ 45/30 lbs (20/14 kg)
Coaching Tips
Strategy
- 1Pace yourself; start with a manageable speed and adjust based on your fatigue level.
- 2Aim to complete the thrusters unbroken if possible, as this will save time during transitions.
- 3Focus on keeping your core tight during the thrusters to maintain balance and power.
- 4For weighted pull-ups, engage your lats before pulling to avoid using momentum.
- 5Use a shorter grip on pull-ups to engage the biceps more effectively.
- 6Micro-rest between sets can help maintain form and reduce burnout.
Safety Considerations
Technical Focus
Ensure proper depth in thrusters and avoid swinging during pull-ups.
Recommended Warm-Up
General Warm-Up:
- 500 meters Rowing(Easy pace)
Mobility:
- 30 seconds Shoulder Stretch - 30 seconds(Focus on loosening the shoulder joints.)
- 30 seconds each leg Hip Flexor Stretch - 30 seconds(Open up hip flexors for thrusters.)
- 30 seconds each wrist Wrist Mobility - 30 seconds(Prepare wrists for thruster grip.)
Activation:
2 rounds- 10 Light Thrusters(Use a light barbell or PVC.)
- 5-8 Assisted Pull-Ups(Use a band for support.)
Scaling Options
Intermediate
Reduce weight and modify movements for ability level.
- 1
thruster
Use lighter barbell for thrusters.
Weight: 105/65 lbs (47/29 kg)
- 2
weighted pull up
Use a lighter weight or assist bands for pull-ups.
Weight: 25/15 lbs (11/7 kg)
Scaled
Significantly reduce weight and simplify movements.
- 1
thruster
Use a lighter barbell or dumbbells.
Weight: 65/45 lbs (29/20 kg)
- 2
weighted pull up
Perform banded pull-ups or ring rows instead.