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by Ben Bergeron


Home Gym WOD

1.7K 87
  • 21-15-9 Reps for Time
  • Dumbbell Thrusters (2x50/35 lb)
  • Strict Pull-Ups

With a running clock, as fast as possible perform the prescribed work. Athlete must complete 21 Dumbbell Thursters and 21 Strict Pull-Ups, 15 Dumbbell Thursters and 15 Strict Pull-Ups, 9 Dumbbell Thursters and 9 Strict Pull-Ups.

Score is the time on the clock when the last round of the Strict Pull-Ups is completed.

Intended Stimulus

“Sfran” is a variation of the popular workout “Fran.” With Strict Pull-Ups and 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, athletes should be able to keep the intensity relatively high. Expect this piece to take around 8-12 minutes to complete.

Tips and 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.

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namesake photo

Background: “Sfran” is a benchmark WOD created by a popular functional training program by coach Ben Bergeron @benbergeron (we can’t use the program’s name) that features a 21-15-9 couplet.

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