4 minute read
Lesson Plan: Fran
WORKOUT
Fran 21-15-9 reps of: 95-lb. thrusters Pull-ups
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Score: total time
INTENDED STIMULUS
This workout is classic benchmark that allows coaches and athletes to assess progress. Fran, a couplet of gymnastics and weightlifting movements, is a relatively fast workout elite athletes finish in less than 2 minutes.
The complementary movement patterns—lower-body push and upper-body pull—allow for relatively continuous movement. The greatest challenge is managing an extremely high heart rate.
BREAKDOWN
This workout is more a challenge of one’s cardiovascular response than strength. Athletes should not need to break these movements up more than three times in the set of 21, two times in the set of 15, and once in the set of 9.
The suggested female Rx’d weight is 65 lb. for the thruster.
The scaling options include: reduced load on the thruster, and/or reduced volume or load on the pull-ups. If an athlete’s last Fran was scaled and completed under 5 minutes, difficulty should be increased.
Coaches should demonstrate each movement including movement standards.
Coaches should explain the score is total time for workout completion.
Coaches should ask if any athletes are injured.
Athletes should attempt to complete the workout in less than 10 minutes.
The approximate estimates of each component are: 30-90 seconds for each set of 21, 20-60 seconds for each set of 15, and 15-45 seconds for each set of 9.
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Coaches: All parts of the class are coach led. Demonstrate each new piece before athletes perform it. Cue athletes to achieve better positions throughout each section.
:00-:03 WHITEBOARD (3 MINUTES)
Explain the workout, intended stimulus and breakdown (above).
:03-:13 GENERAL WARM-UP (10 MINUTES)
Explain at the board and have athletes complete the work at their own pace with a 10-minute limit. It should be steady but not rushed. Cue throughout. 800-m run. Two rounds, 15 reps of each movement, of (first round/second round): • Squat therapy/PVC front squats. • Ring rows/strict pull-ups (banded, if necessary). • Push-ups/PVC shoulder presses. • AbMat sit-ups/hollow-body rocks. • Hip extensions/Supermans.
:13-:23 PULL-UP SPECIFIC WARM-UP (10 MINUTES)
If an athlete can perform 8-10 consecutive pull-ups in the warm-up, it is likely the athlete can complete the prescribed reps in the workout.
Bar hang (30 seconds). • Look for: grip strength. 10 kipping swings. • Look for: tight body position. 10 kipping swings focusing on a big kip. • Look for: vertical displacement of the hips. 10 pull-ups (banded if necessary). Teach: gymnastics versus butterfly kip. • Allow 5 minutes for athletes to practice and refine mechanics. • Encourage small sets of refined movement and ensure athletes do not unduly fatigue themselves.
:23-:36 THRUSTER SPECIFIC WARM-UP (13 MINUTES)
Assess movement to determine proper workout loading.
60-second barbell rack-wrist stretch. • Allow them to come off/on tension as needed. 6 front squats with a pause at bottom. • Look for: hips pushing back to initiate.
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6 shoulder presses with a pause overheard. • Look for: neutral spine. 6 thrusters on the coach’s cadence with a reset at the rack position. • Look for: timing of the press. 6 thrusters on their own cadence. • Encourage them to move fast. Instruct athletes to add weight to reach their workout load. • On their own cadence, they perform 3 sets of 3 reps per set. • After each set, they perform 3 pull-ups. • Scale loads as appropriate
:36-:39 BREAK & LOGISTICS (3 MINUTES)
Bathroom break. Remind athletes that additional scaling might occur during the workout. Review scaling options with each athlete. Safety check: Ensure adequate room around barbells (including for bounces after bars are dropped) and pull-up spaces (e.g., boxes to the side of a working athlete). Rebrief workout, flow and safety considerations.
:39-:50 WORKOUT: START AT :39 (11 MINUTES)
Cue athletes to achieve better positions while maintaining technique. Further scale the workout as needed.
Thruster: Look for athletes who shift weight forward to the toes and press too soon (fatiguing the arms). Pull-up: Look for full range of motion at bottom and the top.
:50-:60 COOL-DOWN (10 MINUTES)
Clean up equipment. Shoulder stretch (1 minute each side). Forearm “smash” (e.g., lacrosse ball) (1 minute each arm). Collect scores, celebrate new personal records, and exchange high fives!
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WOD SCALE: FRAN
WORKOUT
Fran 21-15-9 reps of: 95-lb. thrusters Pull-ups
Score: total time
SCALING THIS WOD
This workout is classic benchmark that allows athletes and coaches to assess progress. Fran, a couplet of gymnastics and weightlifting movements, is a relatively fast workout elite finish in less than 2 minutes.
The suggested female Rx’d weight is 65 lb. for the thruster. Either element may be modified in load. Athletes should aim to complete the workout under 10 minutes. Coaches are encouraged to use their judgment to find challenging but manageable substitutions for their athletes.
BEGINNER
21-15-9 reps of: 65-lb./45-lb. thrusters Ring rows
The reps remain unchanged and should be acceptable for most beginners with the reduced loads.
The thruster weight is lowered.
Ring rows lower the upper-body demand while still developing basic pulling strength. Adjusting the athlete’s foot position to keep the body more vertical reduces the upper-body demand; choose a position that allows him or her to complete each set with no more than 2 breaks.
INTERMEDIATE
21-15-9 reps of: 95-lb./65-lb. thrusters 15-12-9 Pull-ups
Many intermediate athletes can do this workout as prescribed.
In cases where kipping pullups are a newly acquired skill, consider reducing the reps. If 8-10 consecutive pull-ups are not yet feasible, it is recommended coaches lower the volume.
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