220206

Workout of the day

Time-Priority Fran
Complete as many reps as possible of:
60-seconds of thrusters
60-seconds of pull-ups
45-seconds of thrusters
45-seconds of pull-ups
30-seconds of thrusters
30-seconds of pull-ups

W: 65lb
M: 95lb

This couplet combines the classic thruster/pull-up complementary theme. What one exercise is missing, the other makes up for it. This version of Fran sets the clock at under 5-minutes. Newer athletes who have not completed Fran should reduce the load of the thruster and pick a pull-up variation that allows them to keep moving with very little rest. Intermediate and advanced athletes can base their performance off their previous Fran time. 

Workout at home

Complete as many reps as possible of:
60-seconds of back pack thrusters
60-seconds of sit-ups
45-seconds of back pack thrusters
45-seconds of sit-ups
30-seconds of back pack thrusters
30-seconds of sit-ups

This version of the workout substitutes sit-ups for pull-ups for athletes that do not have access pull-up bar. The sit-up will still challenge the mid-line through flexion and extension similar to a kip for pull-ups during conditioning workouts, without stepping into the demands of the thrusters.

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