남(m)/46/171cm/96kg/2302010/
21-15-9 reps of:
Dumbbell thrusters
L pull-ups
Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try to complete each exercise unbroken./
덤벨 쓰러스터
L-풀업(언더그립으로 함)
각각 21-15-9회
덤벨 무게: 가능한 한 무겁게 하지만 21회를 한번에 할 수 있는 무게
L-풀업 그립및 보조자세: 21회를 한번에 할 수 있는 자세와 그립/
오늘기록
15kg 12분59초
쉰 횟수 2-3 1-2 0-1/
이전기록(41/77kg/160113)
15kg 7분29초/
쉰 횟수 0-1 1-1 0-1/
금요일 저녁 두번째와드

CFWUx2
5:57
30lb+bar/clr dbs, kipping pullups

75 lb barbell thrusters
Pull-ups w/ yellow resistance band

16:40

8:05 @35kg of strict pull ups broken all rounds into 3 or 4 sets each round but 2nd round of thrusters broken only once. Had last four days off hiking so went a bit weightier than suggested.

35# DB
kipping pull ups all ubroken
3:36

13:48
50 pound dumbbells and strict pull-ups on big tree branch. 

Score: 11'12" 
Dumbell 50lbs
Strict  PullUp

Men/33y/183cm/92kg

5:38 strict pull ups, 12,5 kg dumbbells 

35#s. 10:00

On 5/26/20:

5:31
scaled to jumping pull ups and 20lb DBs
5x5 back squats prior: 135, 185, 225, 245, 275

14:22 - First wod since pulling something in low back three days ago, so went lighter and carefully rather than heavier and quickly.
32-1/2# dumbbell thrusters: 21 - 15 - 9 (never dropped the dbells but did rest on shoulders to catch breath as needed)
Kipping PU: 21 (12/9), 15 (9/6), 9 (not overly aggressive on the kip as I felt it in lower back)

95# bb thruster & L PU

thrusters all unbroken, L PU not so much

9:01

6:05. Used 35 for DB’s. At work after 4 hr sleep. 

21-15-9 reps of:
30# Dumbbell thrusters
butterfly pull-ups

unbroken

3:30

M/24/5'8"/155lb
Live Long CrossFit 
Mason, MI

10:19 
50lb Dumbbells (Thrusters Unbroken)
Band Assisted L Pull-ups, 30lb Band

5:02
40 lb dumbbells
Kipping pull-ups

8:51
50# vest single arm thrusters (alternated sides)
Tuck pullups first set, then strict pullups

4m 19s.
45lb dumbbells.
strict pulls ups. (Broke once in second and third sets)

4:51
Scaled/subbed to 21-15-9 reps of
DBs thrusters with two 9kg/20lbs DBs
Hang towel incline rows
Cash out : 40-20-10 seconds of tuck hold on bench with same time as rest between sets
M / 41yo / 176cm / 70kg

Thrusters were unbroken using 35 lb dumbbells

The L pull-ups we're broken once in the middle

Didn't time this as I took a long vacation in between sets

Subbed 21-15-9
barbell pushup press 115
strict pullups

Warmup and mobility then:

EMOM 10

10 cal bike
3 man makers 35#

Work up to heavy thrusters, 5 reps at each weight ascending to final weight for workout. Practice pull-up variations (3 sets, 1 kipping pullup, 1 kipping chest to bar, 1 strict, 1 L-pull-up)

Then:

21-15-9 reps of:
Dumbbell thrusters
L pull-ups
Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try to complete each exercise unbroken.

Time: 9:36 scaled w/ 45# DBs and strict pull-ups

Probably should have done chest to bar pull-ups to keep the intensity a big higher, but it was still intense!

21-15-9
Dumbell Thrusters 2x35 lb
L-Pull up
4:08 min

6:54 not unbroken 
65# thruster
pu

6:08 not unbroken 

DB thrusters 50’s (21, 10/5, 9)
PU’s (11/10, 5/5/5, 5/4) 

I don't have 2 Db, but i did it with a 115 lbs barbell, and L pull ups.
6:49 uff.
Trhusters Ub. But L pull ups , My byceps Say; don't hahaha

7:08
35lb dumbbells
Strict pullups
Don't have the stamina on the pullups...

50-lb DBs and kipping PU
6:05
All sets unbroken - ouch!
m/52/5'11"/200#

21-15-9
110-lb axle bar
strict pull-ups 

=6:58

49yr/63kg/wod@home:

10 kg dumbbell thrusters (max 7 unbroken)
knee tuck pull-ups with rings (max 10 unbroken)

18:38

56 y/o F
15# DB
Jumping pull ups
7:04

PRIORITY:
As WOD describes

SCALING:
Green rogue banded pull-ups
Adjustable dumbbells with 10 pounders

RESULTS:
6:31
All unbroken first round. Pull-ups broken last two rounds. 

10mins 33sec
Kipping pullups
Db @ 30lbs/14kgs

5:48
20# DBs 

21-15-9
thrusters using 2  35# kb
strict pull ups
7:20
m/50/175
compare to was
20# db
strict pull ups
7:14

21-15-9 reps of:
DB thrusters (35lbs.)
pull-ups 
400-m run 

15:17

4:19 80lb DB, L pull up

Single arm kettlebell thrusters with 35 LBS

Strict pull ups

13:54

21-15-9
35# dumbbells  (all unbroken)
kipping pull-ups (all unbroken)
5:09
rest times around :15 between exercises
slow and steady pace on movements

115# barbell instead of DBs

8:58

Scaled 
21-15-9 reps of 
Dumbell Thrusters 20lbs 
Ring Rows

Time 3:36

❎Left hand was blistered , chose row to keep it healing 
✅ Plan was to break the thrusters into 10-11. Very glad to break the mental barrier and complete the entire Wod unbroken.
⬆️ Next time I'll try to go a bit heavier on the thrusters

33lbs dumbbells, L pull-ups
6:36

Best L pull-ups run was 11 consecutive. 

21-15-9

KB Thrusters (35’s)
Knee Tuck Pull-ups 

6:17

Scaled/subbed to 35# DBs and inverted rows
6:18

160113:  8:34, with pull-ups 

57/5’8”/160ish

Strength- GSLP- ibench 105/ row 90/ DL 135 (3x5+)

WU-B. rosen: 2rnds 5 each L pull ups then 15# thruster WU

WOD- 4:49
DB@ 25# & ring rows @ #14 hgt (broken sets)

Prac- butterfly pull ups x7 min

5:37
 blue band  broken up 3- times 
25 lbs unbroken 

30# DB thrusters all unbroken
kipping pull-ups 21, 8/7, 5/4. 
5:11 

Did regular Fran

4:41 - PR

190510 - 5:11

Thrusters: 17-4; 10-5; 5-4
Pullups: 16-5; 10-5; 5-2-2

Getting through the 21s and 15s in two rounds instead of 3 made a big difference. 

21-15-9 reps of:
Dumbbell thrusters@15 oz can of beans
pull-ups (4/17, 3/12, 0/9)
(Unassisted/jump assist)
Time: 11:00.63

8:55
16kg kettlebells (all sets unbroken)
Ring strict pull-ups (set of 21 unbroken, second set had to be broken at 12 reps, thrid set at 8 reps)
43/1.78m/77kg

Sc to 25# DBs and kipping PU
6:55

174cm/75kg/29age.
(25kg db) : 6'39''
https://youtu.be/2fUZrfvUi_M
21 Dumbbell thrusters,strict pull-ups (unbroken)

25lb db, 10 lbs resistance band for L-sit PU; 10:26

WOD ANALYSIS

Coaching notes

Note: At first glance, this WOD is similar to the Fran. The differences are in the equipment used for the thruster and the variation of pull ups.

Template: This high intensity WOD follows “For Time” template, so scoring is based on as fast as possible.

Form: This exercise is a couplet element that is combined of a high skill heavy weightlifting movement with a strict gymnastic movement.

Purpose: The biggest challenge of this program is high heart rate training. This exercise places the most focus on the upper body muscles, though the lower trunk muscles are also involved in the squat part of the thruster.
The resistance of the dumbbell thrusters and the variation of pull up should be chosen so that the athlete is able to perform them unbroken.

The reason for choosing movements: The pattern of complementary movements (involvement of the lower and upper muscles in an exercise) prepares
athletes to perform relatively continuous movements.

Time to perform: This short duration WOD takes about ≈ 4 min. A relatively fast athlete completes this WOD in two minutes. 

Running a class: Trainers have long time (≈ 56 min) to set other parts of class.

Physiology (GPP): Stamina, strength and cardiorespiratory play major role in this exercise. Furthermore, flexibility, balance and coordination are challenged.

Physiology (energy pathway): This exercise focuses most of its energy on the lactic acid pathway. However, if the training lasts longer than standard, the aerobic system will be involved to some extent.

Anatomy:
Thruster: Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps.
Pull up: Rhomboid, Latissimus dorsi, Biceps, Pectoralis minor, Soleus, Pectoralis major (sternum head), Brachialis.
________________________________

Running a 60 min class:
Whiteboard ≈ 3 min
General warm-up ≈ 5 min
Specific warm-up for thruster ≈ 5 min
Specific warm-up for pull up ≈ 5 min
WOD ≈ 4 min
Cool-down  ≈ 10 min

Additional time: It remains ≈ 28 minutes that can be divided in specific warm-up or cool-down.

Train hard and challenge your body. Enjoy it ;)
GOOD LUCK

Globo/home scale:  This one is written for elites.  They would consider doing this with 40/60lb dumbbells and L pullups.  "Rxed" would be strict pullups and 35/50lb dbs, perhaps adding V ups, strict ttb, or L sit holds as a cash out.  As they want this unbroken strict, most will be doing this with 20/35lb db's and perhaps a band assisted pullup or strict ring row.  Now if you are without a pullup bar do rows with the same dumbbells you are doing thrusters with.   Bodyweight sub burpee high jumps for the thrusters, some sort of pullup or inverted row, and if not doing L sit pullups, and after the WOD is done some sort of TTB or V up, or L sit holds.

Champions Club Scaling Notes

RANT
No matter how you split up, prescribe, scale, or load thrusters and pull-ups, they have an unbelievable ability to suck either way. Just like cleans and dips. So even a For Quality workout of these two movements will be rough on the lungs.

MAIN DECISION
For speed or For quality

NEW TO CROSSFIT SCALE
Regular Fran

WHAT ABOUT THE MOVEMENTS
Thrusters - squatting, jumping, overhead, pushing, external load
L pull-ups - pulling, overhead, extra load (especially on the midline), strict/no skill

WHAT ABOUT THE REPS
Says in the WOD description

LEARN TO COOK
The way this thing is listed will give a good mix of strength and endurance for someone that has capacity in both movements. If you don't have that capacity then think about how you want to scale it. For strength, consider it For Quality and set up descending time caps for each movement to practice. You could also go more stamina and do ring rows and light thrusters with a longer time cap - this would not be a bad idea if you are trying to get some core-to-extremity practice on thrusters and maybe a kip on the ring rows.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
3:00, 2:00, 1:00 practice at each station
Dumbbell thrusters
L pull-ups

GENERAL FEAR LEVEL: 6

▶ INTENDED STIMULUS
Oh man! You could consider this strict Fran. Which already tells you, this is going to burn. Now the prescription here really matters, the call is for a variant of the pull-up that you can complete unbroken for twenty-one reps. Even more, something that you might be able to do unbroken for the entire workout. However, you want to be right at your threshold. For most of the athletes, this will eliminate L pull-ups, strict pull-ups, and even kipping pull-ups. Today assist with a chair or a band as needed and try to preserve strictness. For the dumbbells, the same applies. Set yourself up so that you have a chance to do this unbroken. But then again, right at your threshold. This is an excellent opportunity to know what proper scaling feels like. Set yourself up so that you can do all unbroken and somewhat fast. Because you are at your threshold, you will not move as fast as in Fran, and you will rest slightly more between sets. However, this should not be a "rest 1:00 between sets" kind of thing. This is still a very high-intensity piece. Feel in your bones, muscles, and lungs what that feels like. It is excellent to not hide behind loads that are too heavy for us or skills that are beyond the capacity. The 21-15-9 scheme we all love is designed so that you cannot hide. Today we get to practice that. This is a short workout (4-5 minutes). You will have plenty of room in your warm-up to play. Take your time and test both pull-ups and thrusters. Make sure you are realistic with your scaling. No matter what, hang on!

OPTIONS FOR PULL-UPS
Chair Assisted Pull-ups
Box Assisted Chin-ups
Banded Pull-ups
Toenail Pull-ups

▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

Warmup for 200521:
GENERAL WARM-UP

AMRAP 8:
Run 100-m
2 rounds of:
3 push-ups to downward dog
6 air squats
9 scapular pull-ups

SPECIFIC WARM-UP

L pull-up
5-10 straight-leg raises to L (hanging from bar)
1-3 negative pull-ups, lowering with right leg in L
1-3 negative pull-ups, lowering with left leg in L
1 pull-up with right leg in L
1 pull-up with left leg in L
1 L pull-up

Dumbbell thruster

Using a pair of light dumbbells perform the following progression:
10 front squats
5 push presses
5 thrusters pausing at shoulders
5 cycled thrusters

Do 2-3 sets of 3 reps, increasing in weight to workout weight. After each set, perform 1-3 L pull-ups or variation.

AT HOME VERSION
30 jumping air squats
60-second handstand hold
21 hollow rocks
25 jumping air squats
45-second handstand hold
15 hollow rocks
20 jumping air squats
30-second handstand hold
9 hollow rocks