"Best Frands" [TEAM VERSION]
[TEAMS OF 3]
For Time:
200 Meter Team Run, 90 Thrusters (75/55)
200 Meter Team Run, 60 Strict Pull-ups
200 Meter Team Run, 60 Thrusters (95/65)
200 Meter Team Run, 45 Strict Pull-ups
200 Meter Team Run, 30 Thrusters (115/85)
200 Meter Team Run, 15 Strict Pull-ups
Time Cap: 30 Minutes
AEROBIC POWER [LACTATE THRESHOLD]
KG | (34/25), (43/29), (52/38)
AGE GROUP
13-15 & 55+ | (65/45), (75/55), (95/65)
KG | (29/20), (34/25), (43/29)
4 Rounds For Time:
400 Meter Run
15 Thrusters (95/65)
5 Bar Muscle-ups
Time Cap: 30 Minutes
KG | (43/29)
The run and thrusters bring the intensity while the pull-ups complete this workout and make it well-rounded. Aim to complete the thrusters in as big of sets as possible.
Score: Time
Intended Intensity: RPE 7-8
Target Loading: Light (35-45%), Light-Moderate (45-55%), Moderate (55-65%)
Fitness Attribute Improved: Aerobic Power [VO2 Max]
Target Score: 20-25 Minutes
Run: Partners run together, first person in from the run can get to work on reps inside. Choose a distance that allows you to complete the run in about 2:00.
Thruster: Choose a load that allows for 10-5-3 reps at a time unbroken.
Pull-Ups: Choose a variation that will allow you to complete 5+ reps unbroken.
Legs Lead the Way
The thruster is a movement where athletes often struggle with timing. Athletes are often pressing too early (most likely) or waiting too long after the squat to press. We want to emphasize a strong leg drive with a quick 1-2 punch of legs finishing the drive and then recruiting the arms for the press. The bar should "float" for a moment when athletes execute this correctly.
Run at a consistent pace. You should feel like you are working, but it should not be taxing. We want to leave energy for a good thruster/pull-up set.
Complete the thrusters in as few sets as you can. However, if you are resting at the top of reps, just set the bar down and take a short break.
Strive to complete the pull-ups in as few sets as possible, but do not waste energy hanging on the bar between reps. Just take a break if you are struggling through a rep.
200M RUN
1:15 Time Cap
250/225m Row
200/180m Ski
12/10 Calorie Echo Bike
500/450m Bike Erg
1:00 Moderate Effort on Treadmill/Runner
16 Shuttle Runs (1 rep = 10m)
15 Burpees
THRUSTERS
Reduce Reps/Loading
Sub Dumbbells
Wallballs
30 Air Squats
STRICT PULL-UPS
Reduce Reps
Banded Strict Pull-Ups
Kipping Pull-ups
Jumping Pull-ups with Controlled Descent
Ring Rows
Alternating Dumbbell Plank Rows (Renegade Row)
"Francy"
4 Rounds For Time:
400 Meter Run
15 Thrusters (75/55)
10 Strict Pull-ups
Time Cap: 30 Minutes
13-15 & 55+: (65/45)
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Pull ups | tell, show, do, check
Thruster Prep
N/A
(21-27 minutes)
Practice Round
Break
Workout Q&A
(27-57 minutes)
Look For
Post Workout Clean Up & Chat (55-60)
Bulletproof Shoulders
3 Giant Sets:
8 Single Dumbbell Arnold Press (R)
50' Dumbbell Overhead Carry (R)
8 Single Dumbbell Arnold Press (L)
50' Dumbbell Overhead Carry (L)
Rest 1 Minute Between Giant Sets
MINDSET
Lao Tzu
"At the center of your being you have the answer; you know who you are and you know what you want."
Deep down, you already know your true self and desires; trust your inner wisdom.
