For TimeMetconBenchmark
Run and Get Fran
21-15-9
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
400 mRun
21Thruster
↳ 95/65 lbs (43/29 kg)
21Pull-Up
400 mRun
15Thruster
↳ 95/65 lbs (43/29 kg)
15Pull-Up
400 mRun
9Thruster
↳ 95/65 lbs (43/29 kg)
9Pull-Up
Coaching Tips
Strategy
- 1Start with a manageable pace for the run to conserve energy for the thrusters and pull-ups.
- 2Aim to break up the thrusters into smaller sets (e.g., sets of 7 or 11) to prevent fatigue and maintain form.
- 3Transition quickly between movements to minimize downtime, especially after the runs.
- 4On pull-ups, use kip if possible to conserve energy; if you feel fatigued, focus on strict form with proper range of motion.
- 5Keep your shoulders engaged during thrusters to avoid strain and maximize power.
Safety Considerations
Technical Focus
Ensure proper squat depth and overhead position during thrusters.
Recommended Warm-Up
General Warm-Up:
- 400m Run - 2 min easy
Mobility:
- 10 Shoulder Stretch - 30 sec each side
- 10 Hip Flexor Stretch - 30 sec each side
- 10 Ankle Mobility Drill - 30 sec each side
Activation:
3 rounds- 5 Thruster - 30 sec(Use a light weight or empty barbell.)
- 5 Pull-Up - 30 sec(Focus on technique.)
- 200m Run - 1 min(Quick pace to get heart rate up.)
Scaling Options
Intermediate
Reduce weight by ~20% on thrusters; consider banded pull-ups for support.
- 1
thruster
Use lighter weight for thrusters.
Weight: 75/55 lbs (34/25 kg)
- 2
pull up
Banded Pull-ups.
Scaled
Reduce weight by ~40% on thrusters; use ring rows instead of pull-ups.
- 1
thruster
Use very light weight.
Weight: 55/35 lbs (25/16 kg)
- 2
pull up
Ring Rows.