Warm Up:
1 set
30 jumping jacks
10 bent-over rows (35/45 lb)
1 set
30 lateral hops over bar
10 ring rows
1 set
20 up-downs over the bar
10 jumping pull-ups
1 set
20 double knee tucks in a plank
5-10 pull-ups
Prove-It Round:
3 sets
5 burpees
4 thrusters (workout weight)
3 pull-ups (workout option)
Rest :30 between sets
BENCHMARK WOD: Time Priority Fran
For reps:
1:00 thrusters (65/95 lb)
1:00 pull-ups
:45 thrusters
:45 pull-ups
:30 thrusters
:30 pull-ups
Intermediate:
For reps:
1:00 thrusters (55/75 lb)
1:00 pull-ups
:45 thrusters
:45 pull-ups
:30 thrusters
:30 pull-ups
Beginner:
For reps:
1:00 thrusters (35/45 lb)
1:00 jumping pull-ups
:45 thrusters
:45 jumping pull-ups
:30 thrusters
:30 jumping pull-ups
Movement scaling options:
Thrusters: Load, DB options, push presses, front squats
Pull-Ups: Strict pull-ups, banded pull-ups, ring rows
Partner Workout Option:
For reps:
3:00 thrusters (65/95 lb)
3:00 pull-ups
2:00 thrusters
2:00 pull-ups
1:00 thrusters
1:00 pull-ups
While Partner 1 works on the thrusters, Partner 2 hangs from the pull-up bar.
While Partner 1 is working on the pull-ups, Partner 2 is holding the bar in the front-rack positions.
One partner must always be holding (hang or front-rack hold) while one partner is chipping away at reps.
Partners can switch as much as they need to.
Post-Workout Skill Work:
4 sets for reps:
:20 push-ups
Rest :10
:20 alternating single-leg V-ups
Rest :10