Home Gym WOD
- 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.
“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.