Posted by

I did today’s workout a few weeks ago…thought I would share it with all of you…



This workout was given to me by the guys at Brute Strength.  I know of several people who did it faster than I did FOR SURE.  It reminded me of the OC Throwdown last year, where we had to do Fran every 5 minutes…3x through.  I lost a part of my soul that day….


Fran is a good workout for me, so the first round was pretty chill….even with that it REALLY added up on the second/heavy time through.


What better way is there to start this holiday season???


Vivendi Lab. Week 5. Sunday.



21 Thrusters 95/65

21 Pull Ups

15 Thrusters 95/65

15 Pull Ups

9 Thrusters 95/65

9 Pull Ups


at 4 min….


Heavy Fran

15 Thrusters 115/85

15 Chest to Bar Pull Ups

12 Thrusters 

12 Chest to Bar Pull Ups

9 Thrusters

9 Chest to Bar Pull Ups


Your score is your time on Fran #2…so don’t be a hero and blame the first one for going slow on the second one.




If you do not have a sub 4 min Fran right now you have 3 choices….

Choice 1 – Just do regular Fran today and PR

Choice 2 – Do light Fran 75/55 or even lighter 65/45 with jumping pull ups and then at 4 min do regular Fran (if you do not have regular pull ups, just do the regular Fran option with your jumpers or your band and get after it!!)

Choice 3 – Do regular Fran rest 1 min – Do heavy Fran


I will say upfront that I think choice #3 is the worst option for improving what this workout is working to improve TODAY…not always…TODAY.  I also realize some of you are going to do it that way anyway.



2 Responses to “Fran + Heavy Fran”

  1. Chris H

    This sucked…Haha, but it was fun!! My Pr is under 4 minutes so I paced (didn’t feel like it though) to end around 4 minutes. Took a 1 minute rest and started at 5 minutes and ended at 13:30 Rx. Still learning to connect my butterfly chest to bars but I can steadily kip my c2b’s, but it didn’t look pretty after the first fran! Keep up the good work Miranda!

  2. Ray

    I wish i had read the workout more closely, i ended up to 21-15-9 on heavy fran rather than 15-12-9 and i’m pretty sure i nearly died after this one.

Leave a Reply...