Objective and score
Complete 21 thrusters and 21 pull-ups, then 15 of each, then nine of each. Record the time when the final valid pull-up is finished. The programme shown uses 43/29 kg for the barbell thrusters; record the load you actually use.
The two movements
A thruster connects a front squat into an overhead press using the drive from the legs. Check squat depth, overhead support and the return to the shoulders. Pull-ups need the specified range and controlled hanging support. Finishing a thruster does not remove the need to maintain technique on the bar.
Choose repeatable sets
The short movement list can hide a demanding total: 45 thrusters and 45 pull-ups. An opening set that exhausts your pressing or pulling can cost much more time later. Choose manageable breaks and transitions compatible with the intended effort.
Scaling Fran
Reduce the thruster load or choose an appropriate implement and repetition scheme. Assisted pull-ups or ring rows can provide a pulling option. Choose adaptations for the workout’s purpose rather than assuming every substitution is equivalent. Note them alongside the result.
Warm-up and tracking
Prepare the front rack, squat and overhead positions with lighter loads. Practise your pulling variation and a short transition between the movements. Avoid turning preparation into another full workout. Record load, variations, time and how your sets changed.
Frequently asked questions
Is there one good time for everyone? No. Experience, load and movement standards change the task.
Must the thrusters be unbroken? The listed repetition scheme does not itself require that. Follow any additional event rules.
Explore further
Understand benchmarks · RX and scaling · Find another WOD
