21-15-9 reps, for time of:
Double Dumbbell Thruster
Pull-up
STIMULUS
DESCRIPTION
“Sfran” is a variation of the popular workout “Fran”
With strict pull-ups and double dumbbell thrusters, this variation is intended to be slower than the typical sprint style benchmark
However, since the workout alternates between a total body press and an upper body pull, we’ll be able to keep the intensity relatively high
We expect this piece to take around 8-12 minutes to complete
DOUBLE DUMBBELL THRUSTERS
In a perfect world, we’re using weights that allow you to complete each round of thrusters within 2-3 sets
Understanding that everyone has different weights available at home, you can increase or decrease reps based on your loading
Heavier Weight Option: 15-12-9 or 12-9-6
Lighter Weight Option: 30-20-10 or 27-21-15
See “modifications” section for more options
STRICT PULL-UPS
If you have 10+ unbroken strict pull-ups when fresh, let’s try this workout as written
If you’re not quite there, consider reducing reps or completing another variation listed in “modifications”
MODIFICATIONS
DOUBLE DUMBBELL THRUSTERS
Single Dumbbell Goblet Thruster
Odd Object Thruster
Single Dumbbell Thruster (Split Reps Between Arms)
Medicine Ball Squat Clean Thruster
Barbell Thruster
3x Squat Jumps
STRICT PULL-UPS
2x Odd Object Rows
Barbell Bent Over Rows
Single Arm Bent Over Row (Full Reps Each Side)
Dumbbell Rows From Push-up Position
Inverted Row
Ring Rows
Banded Strict Pull-ups
Reduce Reps
COACHING
SQUEEZE HARD
On both movement’s today, let’s focus on squeezing the legs hard
Coming out of the squat in the double dumbbell thruster, an aggressive squeeze of the quads and glutes is going to help drive the dumbbells to lockout quickly
In the strict pull-up, squeezing the quads and glutes will keep your body in a more compact hollow position, making for good looking reps
STRATEGY
The place to push today is likely the dumbbell thrusters
In traditional “Fran” with kipping pull-ups, there is quite a bit of heavy breathing on both movements
In this variation, the strict pull-ups give you a chance to catch your breath while the upper body pulling muscles are put to work
Work through bigger sets of thrusters and chip away at smaller sets of strict pull-ups
With 45 strict pull-ups in total, maintaining sets of 1-5 will be more manageable than trying to hold on with larger sets
WARMUP
5-4-3-2-1:
Inchworm to Push-ups
After Each Set:
30 Second Hollow Hold
30 Seconds Over and Back Dumbbell Hops
30 Seconds Goblet Squats (Light Weight)
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