We decided to really challenge our athletes today with a short, brutally intense workout. We slightly modified the standard CrossFit WOD named “Fran” which is 21-15-9 repetitions of thrusters and pullups. It is a seemingly simple couplet with a huuuuge metabolic requirement. It is also possibly the most well-known CrossFit WOD in existence. “What’s your Fran time” is a typical question between virtually all folks who have even a little experience with CrossFit.
However, in the spirit of constantly varied workouts we decided to change things up a bit and substitute pullups for sumo deadlift high pulls (SDHP). Thus the WOD was 21-15-9 thrusters (95#) and SDHP (95#). We required our athletes to complete continuous, weighted, and violent hip extension. Our athletes named this one Sumo Fran and it packed the whallop we wanted it to. Everyone powered through but it certainly wasn’t easy. Everyone has a really good idea of just where their lungs are located and how their maximum heart rate feels.
If you want to see what kind of challenge short intense workouts pose come check us out. Give us a call at 419-708-9187 or send us an e-mail. The first workout is free and you’ll know if this is for you or not right away.
