7 Bar Muscle Ups
7 Chest to Bar Pull Ups
7 Chin over bar Pull Ups
5 Bar Muscle Ups
5 Chest to Bar Pull Ups
5 Chin over bar Pull Ups
3 Bar Muscle Ups
3 Chest to Bar Pull Ups
3 Chin over bar Pull Ups
Men: 95 lb., Women: 65 lb.
Welcome back to our #WODoftheWEEK posts. This week, we have a new take on Fran in the same format as you know her best. The rep scheme of 21-15-9 doesn't always look intimidating, but if you have ever tackled Fran - you know you're in for a 3-7 minute lungburn that will take an hour to get over. It's no joke, seriously.
Watch the video of Fran down below.
Ok, so....not everyone can do Fran in under two minutes, but some un-earthly human beings can really crush this workout. WE are here to tell you it is ok to have a 5-minute, even 10-minute Fran time (or longer). It is one of those workouts you never really know how to tackle going into it, but each time you do it, you gain a little bit of confidence on how to tackle it.
Either way, the above workout mixes in the gymnastic movement of bar muscle-ups, which are obviously a lot trickier and complicated than regular pull-ups. Obviously adding in chest-to-bar pull-ups doesn't make things easier, so you should be expecting a 10-15 minute time with this workout, and again, that is totally ok.
Breaking up the rep scheme here into 7-7-7 of muscle-ups, C2B, then regular pull-ups may tire you out more than usual going into the 21 thrusters, so if you need to break those up, do it how you see fit!
From there, the 5-5-5 of muscle-ups, C2B (chest-to-bar), and regular pull-ups should be a tad easier, but you'll definitely be short of breath. Break these up and tackle them as you can before heading into the set of 15 thrusters.
Lastly, the 3-3-3 set before the 9 thrusters should be easy enough for you to go unbroken, but it is ok if you need to split them up, just do your best.
If you need help mastering the bar muscle-up, watch the video down below
Other than that, if you have any questions about scaling or this workout in general, please leave us a comment down below!
Or read this:
Reduce the load and modify the bar work so that this workout can be completed with minimal rest periods. Intermediate Option For time: 5 bar muscle-ups 5 chest-to-bar pull-ups 5 chin-over-bar pull-ups 21 thrusters 4 bar muscle-ups 4 chest-to-bar pull-ups 4 chin-over-bar pull-ups 15 thrusters 3 bar muscle-ups 3 chest-to-bar pull-ups 3 chin-over-bar pull-ups 9 thrusters Men: 75 lb., Women 55 lb.
Beginner Option 21-15-9 reps for time of: Jumping chest-to-bar pull-ups Thrusters Men: 45 lb., Women 35 lb.
Best of luck with this workout and good luck!