M/011225 Workout

Skill Practice (10 min)

Kipping Pull-up Drills

Strength

Front Squat

5-5-5-5-5 (%85)

Metcon

For Time(FRAN)

21-15-9

Thrusters (45/30 kg)

Pull-ups

FRAN TIME STANDARDS

Elite / Competitive

2:00 – 3:00

(Dünyada en üst seviye atletler: 1:50–2:20 arası.)

Advanced

3:00 – 5:00

Intermediate

5:00 – 7:30

Beginner

7:30 – 10:00

New Athlete

10:00+