Skip to Content

October 06, 2020

Workout of the Day

Bicouplet 1

21-15-9 reps for time of:

Chest-to-bar pull-ups

♀ 55 lb. ♂ 85 lb.

Post time to comments.

The Origin of the Paleo Diet


Interview with Dr. Michael Eades discussing the origin of the Paleo diet and positive impacts of low-carb eating.


Fran didn't become one of CrossFit's most notorious workouts by chance. It earned its reputation because the long distance the barbell must be pushed coupled with an equally potent body-weight pull demands extremely high power output. While the reps and complementary requirements of Fran are calibrated to a magical sweet spot that allows athletes to move at high speeds, other combinations with a light barbell and pull-up bar can produce a similar effect. Dave Castro created two new examples in 2018 with Bicouplet 1 and Bicouplet 2, swapping the thruster for snatches and increasing the difficulty of the pull with chest-to-bar pull-ups and bar muscle-ups.

WatchGames History: The Bicouplets

Comments on


Comment thread URL copied!