This workout is a modified take on the famous Crossfit workout 'Fran'. Normally, the workout is barbell thrusters supersetted with pull-ups for 21-15-9 reps, completed as quickly as possible; however, the 'kipping' style of pull-ups generally employed in this workout are in our view a high-risk/low-reward exercise. You're going to build much more strength with strict pull-ups, and if anaerobic capacity is the goal there are much more effective exercises than kipping pull-ups.
The bottom line is: don't rush this workout. Focus on strict form above all else.
- Dumbbell thrusters
- Strict pull-ups
Use a band assist on the pull-ups if you can't complete at least 5 strict pull-ups. 'Strict' in this case means a dead hang at the bottom and chin over bar at the top.
When selecting a weight for the thrusters, keep in mind two things: first, that the thrusters have to be to full depth (breaking parallel) and to full overhead extension with a brief pause at the top of each rep to ensure you are in complete control of the weight. You can scale the weight depending on whether you want to push more toward strength or endurance. We recommend going fairly heavy — a 10-15 rep max. Part of the challenge of the workout is that the weight and fast pace should force you to take a few intra-set breaks. Good luck!