On an 18-minute clock:
9-15-21 reps for time of:
Pull-ups
Thrusters
In the remaining time:
Build to a heavy single thruster
Take the bar from the floor.
♀ 65-lb barbell
♂ 95-lb barbell
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Compare to similar 250730.
Stimulus and Strategy:
Today’s workout is a twist on Fran, with increasing reps and the movements performed in reverse order. While this version is different, it can still be helpful to look back at previous Fran attempts to help build a pacing strategy for today. Choose a relatively light barbell load that allows you to complete each round in 3 sets or fewer. At no point should the barbell feel so heavy that it forces you to stop moving. Select a pull-up variation that allows you to finish each round in 4 sets or fewer.
After completing the couplet, you’ll use the remaining time on the 18-minute clock to build to a heavy 1-rep thruster from the floor.
Intermediate option:
On an 18-minute clock:
For time:
9 pull-ups
9 thrusters
12 pull-ups
15 thrusters
15 pull-ups
21 thrusters
In the remaining time:
Build to a heavy single thruster
Take the bar from the floor.
♀ 55-lb barbell
♂ 75-lb barbell
Beginner option:
On an 18-minute clock:
9-12-15 reps for time of:
Jumping pull-ups
Thrusters
Every 90 seconds for the remaining time:
2 thrusters
Practice mechanics with a slightly heavier load than in the workout. Take the bar from the floor.
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Kipping Pull-Up
The Thruster
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Comments on 260609
199 Comments
8:52
Kipping pull ups
Thrusters @35kg
Remain time 9:08
Heavy single thruster @60kg (fail attempt @67kg)
Matt
Rx
8:47 before heavy
180#
Holly
Rx
15:47 before heavy
75#
5:26 rx, 190#
by 10lbs up to 115
Rx — 8:21, 225lbs
Intermediate option:
Scaled to jumping pull-ups
30kg BB
single heavy: 47.5kg
12:40
65 kg
RX
3:56
225# thruster
5:18 - 175lb RX
42.5 kg
M57, 150#
9-15-21 reps;
Wall ball 25# - 8'
Pull-ups
4:15
Then, 6x400m run wod, results there.
RX
13 minutes
150 lb max thruster
5:25 RX
200 lb
83kg RM
165 lb
9:06 95lbs
177 lbs
10:03, 65lbs, 145 max
4:38
225
Intermediate
6:02
175#
Intermediate
6:02
175# 1rm
13:40 & #155
9:49
40kg.doubles
6:53
78.5kg single Thruster
125#
11:20
95 lb
115 lb 135 lb 145 lb
215# thruster
4:19 and 175lb Rx. Reverse Fran pullups 9/15/16+5. Thrusters 9/15/14+7. I knew I'd need to break the pullups because even the regular Fran doesn't always go unbroken for me on pullups. But I didn't expect to break the thrusters. The shoulder fatigue felt too much. Afterwards the heavy thrusters were 135/155/2x175(f)/165/170/175/180(f). I would like to hit 185 on these one day.
80kg
7:30 time; max thruster 85 lbs
M/Rx: 6:24 reverse upside down Fran. Conservative pace
rested till 10:00
200# heavy thruster
Died for the last 14 minutes, managed to hit 145
Scaled
35# bb
Rehabbing right wrist
Intermediate 55#
14:00 min
Max single thruster 105#
2:16.6
70kg
One of those days that should ve been rest days
190#
Scaled
10:21
45kg
110# 1 rep max
9.30 min and max 75 kg
205 x1
4:41, 195# rxd
tiempos de ronda
R1 | 00:46 |
R2 | 02:40 | +114 s
R3 | 04:15 | +95 s
Ø 02:33
Tiempo restante: 10:19 = 125Lbs.
Rx 12:00
Work up to 175 lbs thruster
70 max thruster
135 on work up
Warmed up with yesterdays WOD scaled / sub
21 cal row in 1 min
49 burpee box jump in 10 minutes on 21” box while kids (4 and 1.5 years) milled about under foot and on my box
135 on work up
Warmed up with yesterdays WOD scaled / sub
21 cal row in 1 min
49 burpee box jump in 10 minutes on 21” box while kids (4 and 1.5 years) milled about under foot and on my box
Scaled pull-ups with M. Band
Max of 145 thrust.
Scaled pull-ups with M. Band
Max of 145 thrust.
Max at 115#, failed twice on 125#
125#
95 for set of 9; 75 for 15 and 21
Strength at 115, 135, 145, 150, and 150
10:15 RX
115#
44 F
#145
75lb bar
Time: 2:58
Max rep thruster: 105lb
Originally programmed as Reverse Fran, but I ran a standard Fran to directly compare against my last attempt.
Previous: 7:46 (250730)
Today: 5:50
Focus was unbroken thrusters, large controlled pull-up sets, minimal rest, and fast transitions in a hot, humid garage environment.
Video: https://www.youtube.com/watch?v=ujzgHGAzODg
Open to coaching/feedback as I build toward 2027 CrossFit Quarterfinals.
To get a fair shot at the quarterfinals you, unfortunately, will need to learn kipping pullups. If you do stick with the strict ones, make sure they are (or any movement) executed with a full range of motion. Unfortunately, on the video there has not been a single pullup done to the standard. Thrusters did look good especially if it was Rx.
Nothing unfortunate about it, Maxim. This is exactly the type of feedback I'm looking for and the reason I'm posting these videos. I appreciate the honest assessment. Pull-up standards and kipping efficiency are clearly areas I need to improve as I work toward my 2027 Quarterfinals goal.
RX
6:28
175
Rx
2:49
220lbs.
*Unbroken except for last set of Thrusters 11/10
*NARF was fun! I liked ending on the Thrusters!
*Lifts: 115-135-155-165-185-205-215-220x-220lbs.
Nice work Derek!
Derek the Destroyer!
RX: (2:49) 205# thruster.
Scaled 5:16
9-9-9 Strict Pull-ups
9-15-21 Suitcase Squats 2xDB 25#
M/31/250/6'6"
RX 11:25
185#
Had some right elbow pain on last set of 21 that slowed me down. Went lighter on load to avoid injury
205#
185lbs
Pullups - RX
9 - thrusters w/ 30lb dumbbells
15 - switched to squat cleans as repaired shoulder not having any of it
21 - 1-arm thrusters w/ 35 lb dumbbell.
10:40
Max 1-arm thruster 65lb dumbbell.
Great work adapting & getting back to it!
Nice!!!
Rx’d: 4:47
125-145-165-175-180-185-190-195(failed on press) (Lbs)
M/ 43y/ 175/ 68”
Hell yeah, bro! Great job!
Nice Coastie!
Go, Coastie!
205 lb Trhuster
Fantastic!
Rx
4:43
Mobility was the main limiter on the max effort. Muscled through 225lbs on the second rep but couldn't fully rack it to support the 3 attempts at 255lbs. Damn these arms! 🦖
You win today Chance...
Very well done!
My son(18) had to one-up me 😒
Rx
5:03
235lbs
😭at the T-Rex arms! Great job both!
5:20 Rx 95lb bar.
205 thruster
Single Heavy Thruster -205 (Failed@225)
6:53 Rx
170 lb
didn't puke
Always a plus! Great work.
175 Thruster, Failed 185
Flatfooted thrusters to protect strained calf.
Good work Jim.
Well done, Jim! Hope the calf heals quickly!
Great job adapting as needed & solid time! Hope it's back to 100% quickly!
4:57
255lbs
Awesome!
Wow! Nice
GIF of "eyes on you" -Meet the Parents
Excellent!!
Y
Hi oh q guy
Scaled to
9/12/15---strict pull ups
9/15/21 25# db's thrusters
7:18
remaining time barbell thruster
95/115/125/130/135
m/56/180
meh
Iron Mike!
More than "meh"! Well done!
Rx 42.5 kg
10:50 in total only broke the last set in 2 - both trusters and pull ups
Scaled trusters 52.5-62.5-72.5kg - failed to pull 82.5 kg in the end
90 lbs
90 lbs
Rx
Reverse Fran: 2:29
Heavy Thruster: 275#
Incredible!
Dang! Good work
Pull-ups 9-12-15
Thrusters 9-15-21 #35
8:41
Still adjusting to garage setup
#55, 65, 75, 85, 95
No heavy thrusters for me & Wes:
9-15-21 outside
HKRs from clothesline pole
20# wall balls to garage roof height
5:02
Remaining time + old school garage gym:
Lat pulldowns/close & wide grip, leg extensions & rows on machine, slow on eccentric & concentric with holds-same reverse Fran rep scheme
Great job, BG!
200lbs thruster
Dang! 200!!! Very nice!
50 60 70 75 80
105lb thruster
Fran portion 70-lbs barbell in 4:56
Thruster singles @ 90-100-110-120-130-135 lbs
#245
Wow! Impressive on both!
Fantastic!
Rx
7:40
Stopped at 145# for single thrusters
Didn't bother looking back at past Fran times. UB on the 9s. Broke the sets of 15 once and 21 twice each. I don't truly 1RM anymore but decided to see how 135 felt. Did it and figured I go up again, then decided to stop there - mostly because the wrists and elbows had enough.
Excellent, LK!
Rx 5:19, 195#
Well done!
RX- 6:55
Followed by 1RM Thrusters in remaining time:
115
125
135
145
155
165
175
50Kgs 1 RM Thruster
#205
235#
175 1 rep
56M
6:23 @ 75#
165# 1 RM thruster
Beginner option:
On an 18-minute clock:
9-12-15 reps for time of:
Jumping pull-ups
4:20
Thrusters
Every 90 seconds for the remaining time:
2 thrusters
55x2,65x2,75x2,80x2,85x2,100x2,and 115x2
10:30 95lbs
Single: 160lbs
5:29 Rx - shoulder fatigue on thrusters was surprising limiting factor
215 on 1RM
8:50
90lbs
6min14
220lbs
Fantastic!
15:12
99lbs
15:12
99lbs
205#
#135
9 15 21
65# max thruster
145# pulldown 9
75# thruster 9
121 pulldown 15
75 thruster 5, 65-10
110 pulldown 21
65 thruster 21
Didn’t do 1 rep max or pull-ups, recovering from a strained calf, can’t jump to the bar or land.
ChatGPT- write me some reasonable excuses for today’s workout performance. What do you mean i have to put more effort into my training? Damn hallucinating AI.
18 minute clock
9-15-21
Strict pull ups.
95# thrusters
With remaining time
1 rep max thruster
9:44 reverse Fran
95-115-125-135-140-145(f)-145 thruster.
Well done! I’d like to see ChatGPT hit that reverse Fran.
105kg thruster
Rx
Great job!
Some heavy thrusters going up!
3:58, 100 Kg
Wow!
Great time and lift!
Outstanding!
Thx u Legends! 💪🏻
-thrusters
-pull-ups
*75 lbs
6:02
Then in remaining time build to single heavy thruster from ground
-85, 105, & 125 lbs. power cleaned 145 lbs but failed the thruster
Rx (@ 75lb thruster): 11:48
Main set 12:55 60#
Then worked up to 100# to 18:00
This one almost killed me. Had to break the last two rounds up since I struggled with both.
45lb bar entire duration. Tried to increase but failed
21:05
8:00
185, failed on 205 3x
At the Y. No lifting platforms so had to be quiet with the barbell!
5:17 on the reverse Fran
1R Thruster: 135-155-165-175-185-190
Awesome job! You don’t want to disturb the Karen McShushins.
I think all the cool kids are calling them Jessica now, Linc. It's like naming storms these days! Awesome job James!
M/42/185
7:17
175lb
11:50
1 rep Max thruster / 135
10:12
125# 1-rep thruster
wod/9:18(65lb)
85lbs
88 lbs
intermediate
4:12
165 lbs
155 lbs
32 kg
9-15-21 jump pullps
9-15 thrusters with 2x16 kg kettlebells
21 thrusters with a single 16 kg kettlebell
68 kg
68 kg
220 lbs
5:02
205lbs