For TimeMetconBenchmark
Strung-out, backwards, and upside down Fran
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
1200 mRun
9Pull-Up
9Thruster
↳ 95/0 lbs (43/0 kg)
800 mRun
15Pull-Up
15Thruster
↳ 95/0 lbs (43/0 kg)
400 mRun
21Pull-Up
21Thruster
↳ 95/0 lbs (43/0 kg)
Coaching Tips
Strategy
- 1Start with a steady pace on the runs. It's better to maintain consistency than to go too fast and crash later.
- 2Break the Pull-Ups into smaller sets (3-5 per set) to prevent fatigue and maintain form throughout the WOD.
- 3Aim for unbroken sets on the Thrusters if comfortably heavy; if not, plan for quick rest between sets.
- 4Use the runs as active recovery—focus on breathing and prepare for the next movement.
- 5Transition quickly between movements, especially from run to Pull-Ups, to maintain your heart rate.
Safety Considerations
Technical Focus
Ensure proper pulling technique on Pull-Ups to avoid shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Jogging or light run - 2-3 min(Keep a light pace to get the blood flowing.)
Mobility Work:
- 10-15 Shoulder dislocates with PVC pipe
- 30 sec Squat hold(Focus on opening up the hips.)
- 30 sec per side Wrist stretches(To prepare for Pull-Ups and Thrusters.)
Activation Sets:
2 rounds- 10-12 Air Squats(Focus on form and depth.)
- 3-5 Pull-Up negative (slowly lower down)(To prepare for Pull-Ups.)
- 5-8 Light Thrusters with a bar (or broomstick)(Focus on technique and full range of motion.)
Scaling Options
Intermediate
Reduce Thruster weight by 20% and modify Pull-Ups as needed.
- 1
thruster
Weight: 75/ lbs (34/ kg)
- 2
pull up
Banded Pull-Ups.
Scaled
Reduce Thruster weight by 40% and modify movements for completion.
- 1
thruster
Weight: 55/ lbs (25/ kg)
- 2
pull up
Ring Rows instead of Pull-Ups.