For TimeMetconBenchmark
Strung-Out, Backwards, and Upside-Down Fran
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
1200 mRun
9Pull-Up
9Thruster
↳ 95/65 lbs (43/29 kg)
800 mRun
15Pull-Up
15Thruster
↳ 95/65 lbs (43/29 kg)
400 mRun
21Pull-Up
21Thruster
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Pace your runs to maintain endurance for the pull-ups and thrusters. Start at a comfortable pace.
- 2Consider breaking the pull-ups into smaller sets (e.g., 5s or 2s) to maintain form throughout the workout.
- 3For thrusters, keep a steady breathing pattern and maintain core tightness throughout the movement.
- 4Transition quickly between movements, but prioritize form over speed to prevent injuries.
- 5Stay mentally focused and maintain a positive mindset, especially during the heavier thruster sets.
Safety Considerations
Technical Focus
Ensure proper pull-up form to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Light Jog - 2 min easy(Prepare muscles for running.)
Mobility Work:
- 5 each side Shoulder Stretch
- 5 each side Hip Flexor Stretch
- 5 each side Wrist Stretch
Activation Sets:
2 rounds- 5-10 Pull-Up (Banded or Assisted)(Focus on form and full range of motion.)
- 5-10 Thruster (Light Weight)(Practice explosive movement.)
- 10-15 Air Squat
Scaling Options
Intermediate
Reduce thruster weight by ~20%, scale pull-ups to banded or ring rows.
- 1
thrust
Scale to lighter weight
Weight: 75/55 lbs (34/25 kg)
- 2
pull up
Banded Pull-Ups
Scaled
Reduce thruster weight by ~40%, scale pull-ups to ring rows.
- 1
thruster
Lighten weight and use dumbbells if necessary
Weight: 55/35 lbs (25/16 kg)
- 2
pull up
Ring Rows