Today’s workout was thrusters and something new, burpee pull-ups.

5-5-5-5-5 Thrusters (70% of Max)

I’ve never tried to do heavy thrusters, so my choice of weight was a bit arbitrary.  I did the sets with 77#.

For Time:

60 Burpee Pull-ups (burpee into a jumping pull-up)

I was able to do all pull-ups from the floor.

Time: 10:17

I attempted Fran a bit over a year and a half ago.  I didn’t know the point of MetCon workouts at that time, so my scaling lost almost all of those benefits.  Instead of scaling it in a way that kept my heart and breathing rates up and keeping the intensity level high, I gained a lot of muscle fatigue and spent most of the time recovering.  I scaled today’s workout back a little bit more, but my time was so much faster.

21-15-9 reps of:

Thrusters (95# / 65#)
Pullups

I went with a 45# bar for the thrusters and did jumping pull-ups. I did the first round of JPU while standing on a 20# bumper plate (about 4″) and added a second bumper for the second and third rounds. Final time: 8:15 or so. I need to get kipping pull-ups down! Then I could stop with most of this jumping pull-ups bullshit.

Oh boy; Fran. I have heard about this workout. 21-15-9 reps of 95# thrusters and pullups. I know I can’t do this. 21 pullups will take me forever, so I modified it. The brandx scaled workout Rxed women to use 65#, so I scaled the weight and scaled the reps to 15-12-9. I had to rest a lot and finished with a time of 26:30.