“Sfran”

21-15-9:
Double Dumbbell Thrusters
Strict Pull-ups

• “Sfran” is a variation of the popular workout “Fran”
• With strict pull-ups and double dumbbell thrusters, this variation is intended to be slower than the typical sprint style benchmark
• However, since the workout alternates between a total body press and an upper body pull, we’ll be able to keep the intensity relatively high
• We expect this piece to take around 8-12 minutes to complete

DOUBLE DUMBBELL THRUSTERS

• In a perfect world, we’re using weights that allow you to complete each round of thrusters within 2-3 sets
• Understanding that everyone has different weights available at home, you can increase or decrease reps based on your loading
• Heavier Weight Option: 15-12-9 or 12-9-6
• Lighter Weight Option: 30-20-10 or 27-21-15
• See “modifications” section for more options

STRICT PULL-UPS

• If you have 10+ unbroken strict pull-ups when fresh, let’s try this workout as written
• If you’re not quite there, consider reducing reps or completing another variation listed in “modifications”

MODIFICATIONS

DOUBLE DUMBBELL THRUSTERS

• Single Dumbbell Goblet Thruster
• Odd Object Thruster
• Single Dumbbell Thruster (Split Reps Between Arms)
• Medicine Ball Squat Clean Thruster
• Barbell Thruster
• 3x Squat Jumps

STRICT PULL-UPS

• 2x Odd Object Rows
• Barbell Bent Over Rows
• Single Arm Bent Over Row (Full Reps Each Side)
• Dumbbell Rows From Push-up Position
• Inverted Row
• Ring Rows
• Banded Strict Pull-ups
• Reduce Reps

TIPS

• The place to push today is likely the dumbbell thrusters
• In traditional “Fran” with kipping pull-ups, there is quite a bit of heavy breathing on both movements
• In this variation, the strict pull-ups give you a chance to catch your breath while the upper body pulling muscles are put to work
• Work through bigger sets of thrusters and chip away at smaller sets of strict pull-ups
• With 45 strict pull-ups in total, maintaining sets of 1-5 will be more manageable than trying to hold on with larger sets