For TimeAdvanced~28 min
Strung-Out, Backwards, and Upside-Down Fran
Partner
For time:
1200-mrun
9pull-ups
9thrusters (95/65 lb)
800-mrun
15pull-ups
15thrusters (95/65 lb)
400-mrun
21pull-ups
21thrusters (95/65 lb)
Equipment
BarbellPull-Up Bar
Workout Details
- Stimulus
- Fran deconstructed and spread across significant running volume. The classic 21-15-9 scheme is reversed — starting with low reps after a long run means the barbell work feels manageable initially, but the final 21-21 arrives after 2.4 km of running. The decreasing run distances (1200-800-400m) accelerate the pace late in the workout. Expect 22-35 minutes.
- Score Type
- Time
- Rep Scheme
- Complex