Fran is a great bench mark workout. A great workout to write your time down and come back to. Take note of what weight you used and what type of pull up. We will come back to this one!

This is one of the highest intensity workouts there are. Don’t get a drink in the middle of the workout. Get it done!! It shouldn’t take you more than 10 minutes and then you can get all of the water you want.

Warm Up (NFT):

3 Rounds:

  • Banded Lateral Walk (10/10)
  • Paleo Chair (20 sec)
  • 200m Row


3 x 10 (With Light Weight):

  • Overhead Squat
  • Weighted Sit Up (45/25)
  • Jump Lunges (Body Weight)
    * Sub to regular lunges if needed *

Met-Con (21-15-9):


  • Thruster (95/65/45)
  • Pull Ups
    * Scale what you need to *

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Banded Shoulder Distraction
  • Cobra
  • Childs Pose
  • Triangle
  • Foam Roll