03/31/2021

BENCHMARK WORKOUT

"FRAN"

FOR TIME

21-15-9

Thrusters RX (95/65) Scaled (65/45)

Pull-Ups*

*Strict Optional Today -- if you'd like a different feel in Fran

POST-WORKOUT STRENGTH

4x3

Overhead Squat (Moderate)

(Score is Weight)

ADJUSTING

*Reps, Loading, Volume*…

Fran -- Although only 45 reps in total, in such a short amount of time this can be a lot of volume with the intended intensity

for deconditioned athletes. Adjust reps to 15-12-9.

Thrusters -- Athletes should be able to complete the Thrusters in 1-2 Sets. Adjust load or movement as needed.

Pull-Ups -- Athletes should be able to complete the Pull-Ups in 2-3 Sets. Adjust movement as needed.

*Movement Adjustments*...

Thrusters -- Sub for DB Thrusters if the athlete cannot hold the Front Rack position. Adjust movement to Front Squat if the

athlete cannot go OH. Adjust movement to Push Press if the athlete cannot Squat.

Pull-Ups -- Adjust athletes to Jumping Pull-Ups or Ring Rows if Pull-Ups aren’t in the cards today. You can even have

athletes complete DB Bent Over Rows if they don’t have access to a rig.

OHS -- Adjust athletes to Front Squats or Back Squats.