Fran

Workout Overview
Complete 21 Thrusters and 21 Pull-Ups, then 15 of each, then 9 of each — as quickly as you can while maintaining good form.

Scoring
Your time to complete all reps is your final score.

Target Times

• Beginner: 7–9 minutes
• Intermediate: 6–7 minutes
• Advanced: 4–6 minutes
• Elite: Under 3 minutes

Strategy Tips
Plan your sets before you start. Break the round of 21 into smaller chunks (like 3×7), the round of 15 into 2×8 and 7, and aim to go unbroken on the final round of 9. Keep rest periods short and stay moving.

Workout Intent
This session should feel fast, light, and intense. You’re chasing speed and power, not heavy loads. Expect to hit a high heart rate and feel that deep burn in your legs and lungs.

Scaling Options
Adjust the weight and movement difficulty so you can keep up the pace:

• Thrusters: Lower the load or use dumbbells instead of a barbell.
• Pull-Ups: Use a resistance band or substitute with ring rows.

Modified Versions
Intermediate
21-15-9
Thrusters (75/55 lb)
Pull-Ups

Beginner
21-15-9
Dumbbell Thrusters (2×15/10 lb)
Ring Rows