Workout of the Day
STRENGTH
Front Squat
In 15 minutes build to a heavy 3 reps for the day.
Notes
Use your notes from this cycle to build to a heavy 3 front squats for the day – not necessarily a 3 RM. But if things are feeling good, go for it! After 2-4 efficient warm up sets, build from last week’s weights. Expect in this time frame to complete ~3-4 heavy sets.
METCON
“FRAN”
21-15-9 Reps for time of:
Thrusters (95/65#)
Kipping Pull-Ups
Notes
The intent for today is a quick burn. The last time we did a version of this workout was “Narf” on September 13, 2025.
The best strategy for this workout depends on an individual’s capacity. For those with a high degree of capacity, treat this workout as a sprint with unbroken sets of each movement and quick transitions between exercises while striving for completion in 3-4 minutes. Scale as needed to get a true dose of intensity today.
The pull-ups will be troublesome for many. Those who can complete pull-ups but cannot complete more than 5 reps consecutively may benefit from reducing the number of reps per round to achieve the stimulus. For those currently unable to complete pull-ups, choosing another bodyweight upper-body pulling movement similar to the pull-up, such as a jumping pull-up, is recommended.
Pull-Up Scaling:
A. 15-12-9 Kipping
B. 10-8-6 Strict
C. 10-8-6 Band Assisted Strict
D. Jumping Pull-Ups (full volume)
Thruster: Light weight that you could complete 15+ reps with unbroken.
Intermediate Scaling Example
For time:
21-15-9 Thrusters (75/55#)
15-12-9 Kipping Pull-ups
Programming Template: Week 8/8
Keith and Karl Go Overhead
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