21-15-9 Reps For Time
Thrusters (43 /30 kg)
Pull-Ups
How do you perform the “Fran” workout?
Perform the 21 Thrusters and 21 Pull-Ups, then 15 Thrusters and 15 Pull-Ups, then 9 Thrusters and 9 Pull-Ups, as fast as possible.
How do you score the “Fran” workout?
Score is the time it takes to complete all 90 reps.
What is a good score for the “Fran” workout?
– Beginner: 7-9 minutes
– Intermediate: 6-7 minutes
– Advanced: 4-6 minutes
– Elite: <3 minutes
Intermediate
21-15-9
Thrusters (35/25 kg)
Pull-Ups
Beginner
21-15-9
Dumbbell Thrusters (2×7,5/5 kg)
Ring Rows
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