Workouts
Experimental

Daily training

2025-05-03

← →
General Warm Up15 min

A) GET WARM
5:00 of Cardio (Any Machine)
*5 Second Hard Effort On The Minute

B) FLEXIBILITY
1:00 KB Lat Smash (Each Side)
1:00 Banded Ankle Stretch (Each Leg)
1:00 KB Calf Smash (Each Leg)
1:00 Banded Pass Throughs

C) MOBILITY
1:00 Bottom of Overhead Squat Hold
1:00 Alternating Tempo Cossack Squats

"Francy" 25 min

4 Rounds For Time:
400 Meter Run
15 Thrusters, 75 / 55 lb
10 Strict Pull-ups

Time Cap: 25 Minutes

SEE SUBSTITUTIONS FOR TEAM VERSION

Stimulus
  • Overview: The run and thrusters bring the intensity while the pull-ups complete this workout and make it well-rounded. Aim to complete the thrusters unbroken as much as possible.
  • Run: Should take around 2:00.
  • Thrusters: Take the barbell from the ground. Choose a light barbell weight that you can complete within 2 sets.
  • Strict Pull-ups: Should be completed in no more than 5 sets.
  • Intended Intensity: RPE 6-7
  • Target Loading: Light (35-45% of 1RM Thruster)
  • Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
  • Target Score: 16-20 Minutes
Strategy
  • 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 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.
Substitutions

400M RUN

  • 2:30 Time Cap
  • 500/450m Row
  • 400/360m Ski
  • 25/20 Calorie Echo Bike
  • 1,000/900m Bike Erg
  • 2:00 Moderate Effort on Treadmill/Runner
  • 32 Shuttle Runs (1 rep = 10m)
  • 30 Burpees

THRUSTERS

  • Reduce Reps/Loading
  • Sub Dumbbells, 35 / 25 lb
  • 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)

-----------------------
[TEAM VERSION]: "Best Frands"
[TEAMS OF 3]
For Time:
200 Meter Team Run, 90 Thrusters, 65 / 45 lb
200 Meter Team Run, 60 Strict Pull-ups
200 Meter Team Run, 60 Thrusters, 75 / 55 lb
200 Meter Team Run, 45 Strict Pull-ups
200 Meter Team Run, 30 Thrusters, 95 / 65 lb
200 Meter Team Run, 15 Strict Pull-ups

Time Cap: 30 Minutes

  • Notes: All teammates run together and split inside reps however they'd like. First person back from the run can start on the thrusters/pull-ups. Choose weights on the thrusters that allow for at least 10-5-3 reps at a time respectively and pull-up variations that allow for at least 5 reps at a 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
Movement prep

On The Minute x 4:
Min 1: 100m Run + 5 Thrusters
Min 2: 100m Run + 3 Pull-ups