Join us this coming Saturday, June 26th, at 9am for a 5k run/WOD event with Lululemon Malibu! Participants will get some free gear to try out AND this single modality monostructural workout fits perfectly within our scheduled programming 🙂 Please note, there will not be classes held at The Hut this Saturday. Instead, meet at Lululemon Malibu at 9am sharp for a group warm-up, an overview of the course, and some meet and greet. You need to rsvp in advance be clicking HERE. We hope to see you there! If you need a rower and a bike, please let us know well in advance and we will have one delivered for you. And to take your mind off all that running, show up for class Monday and do something very different, like Fran 😉
“Fran”
21-15-9 reps for time:
Thrusters (43/30kg)
Pull-ups
Record time, load and any scaling
Compare to Aug 12 2020, Feb 13 2020, July 30 2019, Nov 27 2018, Oct 31 2017, July 21 2017, “Fran 55” on May 17 2017, April 19 2017, July 22 2016, May 18 2016, October 8 2015, September 25 2014, April 1 2014, Feb 21 2014, October 29 2013, May 24 2013, Dec 31 2012, May 21 2012, Aug 11 2011, Dec 28 2010, Aug 30 2010, July 13 2010, Feb 12 2010, Dec 2 2009
Intended Stimulus
Fran is a classic example of a high intensity workout. The goal is to finish in under 7 minutes. If you have a compare to time that is around 6-7 minutes, re-test it with the same load. Go up in load IF your last attempt was under 5 minutes. Realistically, you should be able to complete the round of 21 in 3 sets max, and the round of 15 in a maximum of 3 sets as well. That goes for both the thrusters and the pull-ups. Again, today needs to be fast! Only a few breaks throughout the entire workout is the way to go. On the thrusters, remember that you’re more efficient when you keep the bar high on the shoulder until right after the hip forcefully opens. Then, when you are bringing the bar back down to the shoulders, wait to initiate the next squat until right when the barbell touches down on your shoulders. Efficiency on these 2 movements is key to being able to break off large sets and in turn, finish fast!
