For TimeAdvanced~18 min
Fran Plus
Partner
21-15-9 reps for time of:
Air Bikes
Thrusters (95/65 lb)
Pull-Ups
Push-Ups
Sit-Ups
Equipment
BarbellPull-Up Barabmatassault-bike
Workout Details
- Stimulus
- Fran expanded into a five-movement descending couplet with calories, bodyweight, and barbell work. The 21-calorie bike front-loads cardiovascular fatigue before the classic Fran combo of thrusters and pull-ups. Push-ups and sit-ups extend the pain across 135 total reps. Thrusters and pull-ups remain the heart of the workout — expect similar pacing to Fran but with significantly more total volume and time. Athletes with a fast Fran should aim for 12-18 minutes.
- Score Type
- Time
- Rep Scheme
- Descending