SFRAN MONDAY

Monday 05.04.20
“At Home” WOD

"Sfran"
21-15-9:
Double Dumbbell Thrusters
Strict Pull-ups

STIMULUS
DESCRIPTION
• "Sfran" is a variation of the popular workout "Fran"
• With strict pull-ups and double dumbbell thrusters, this variation is intended to be slower than the typical sprint style benchmark
• However, since the workout alternates between a total body press and an upper body pull, we'll be able to keep the intensity relatively high
• We expect this piece to take around 8-12 minutes to complete

DOUBLE DUMBBELL THRUSTERS
• In a perfect world, we're using weights that allow you to complete each round of thrusters within 2-3 sets
• Understanding that everyone has different weights available at home, you can increase or decrease reps based on your loading
* Heavier Weight Option: 15-12-9 or 12-9-6
* Lighter Weight Option: 30-20-10 or 27-21-15
• See "modifications" section for more options

STRICT PULL-UPS
• If you have 10+ unbroken strict pull-ups when fresh, let's try this workout as written
• If you're not quite there, consider reducing reps or completing another variation listed in "modifications"

MODIFICATIONS
DOUBLE DUMBBELL THRUSTERS
• Single Dumbbell Goblet Thruster
• Odd Object Thruster
• 3x Squat Jumps

STRICT PULL-UPS
• 2x Odd Object Rows
• Barbell Bent Over Rows
• Single Arm Bent Over Row (Full Reps Each Side)
• Dumbbell Rows From Push-up Position
• Inverted Row
*****************
WARMUP
Mobility
Shoulder stretch x 2
Quad stretch x 2
Pigeon pose x 2
Ankle stretch

5-4-3-2-1:
Inchworm to Push-ups
**After Each Set:
30 Second Hollow Hold
30 Sec Over and Back Dumbbell Hops
30 Sec Goblet Squats (Light Weight)
*****************
Body Armor
3 Rounds:
:30 Static Weighted Bulgarian Split Squat (Left)
:30 Max Unweighted Bulgarian Split Squats (Left)
:30 Static Weighted Bulgarian Split Squat (Right)
:30 Max Unweighted Bulgarian Split Squats (Right)

Rest 1 Minute Between Rounds

STIMULUS
• Alternating between a static hold with weight into regular reps with no weight
• This hold will be in the active bottom position of the Bulgarian Split Squat
• Choose a weight for the static hold that allows you to hold for the whole 30 seconds
• Drop the weight at the 30 second mark and immediately transition into the unweighted reps
• You'll stay on one leg for 1 minute before switching to the other