Choose your November workout
Fran is a compact thruster and pull-up benchmark. Holloway provides partner work, Stirling alternates unbroken loaded pushing with lunges, and Rich uses lifting bookends around repeated running and pulling. Compare the structures before choosing a session.
This is an editorial selection of training ideas, not a calendar of sessions to complete together. Leave recovery between demanding workouts and choose a suitable version for your experience and equipment.
- Fran — 21–15–9 · FOR TIME
- Holloway — AMRAP · WITH A PARTNER · 23 min
- Stirling — 8 ROUNDS · TOTAL REPS
- Rich — FOR TIME
Fran
A 21-15-9 couplet of thrusters and pull-ups, scored by completion time. Plan load, movement variations and sets before starting.
Holloway
A 23-minute partner AMRAP combining running, double-unders, burpees and rope climbs.
Stirling
Eight rounds of maximum unbroken ruck push-ups followed by ruck lunges.
Rich
Snatch and clean bookends around ten rounds of pull-ups and short runs.
Prepare, scale and record
Read the complete workout and its special rules before starting. Warm up progressively, rehearse unfamiliar movements and arrange your equipment. Choose loads, repetitions and movement variations before the timer starts.
For a timed workout, record elapsed time; for an AMRAP, record rounds plus additional repetitions. Keep any prescribed rest and note time caps, loads and substitutions. Follow the individual workout page for formats with different scoring rules.
Understand Rx and scaling · Explore movement technique · Search the workout library
WOD d’hôtel : 3 séances courtes pour s’entraîner en voyage
WOD sans matériel : Cooper, Bert et une variante de Riley
WOD pour débutants : 5 séances et leurs adaptations