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This is a 20:00 workout (with built in rest).

Category: Threshold – moving at the absolute threshold pace we can maintain without slowing down over the course of the workout. However, we still need to think about pacing to a degree. We want to move fast, but finish strong! Versus starting fast, and finishing with an empty tank.

Goal: To stay under 3:00 per round, earning 1:00 of rest. Pick a load that allows for 9 unbroken and challenging Thrusters.


15/12 Calories on the Bike should take ~:40-1:00. We will push here!


12 Chest-to-Bar Pull Ups should take ~:20-1:00. If we cannot complete 12 C2B Pull-Ups when fresh, reduce the reps to a number that can be complete in sets every time!


21 Lateral Barbell Burpees should take between 1:00-1:45. If we know that our Burpees are slow, reduce the rep scheme to 15-12-9 and try to keep a faster sustainable pace.


We’ve said it before and we’ll say it again, try to hold back a little on the Bike.

It’s easy to get excited and push hard when fresh, but if we cannot maintain the intensity, it will punish us at the end of the set AND as the rounds progress.

Pick a conservative RPM or wattage and think about holding it across all sets. Maybe increasing little by little if it won’t greatly affect the Pull-Ups and Thruster.

We should have picked a number of Pull-Ups that will allow for two smooth sets every time without fail. Stay steady here!

Take one big breath and pick up the Thruster bar. With a slight forward lean, break the bar apart, drive the elbows up, brace and thrust!

9 Thrusters is not a large number, but at rep 6 you will want to rest. Stay the course and finish the 9 reps unbroken.


“Unfriendly Fran” (Time)


On the 4:00 x 5 Rounds:

15/12 Calorie Assault Bike

12 Pull-ups

9 Thrusters

*Score is slowest round


21/15 Cal Row or 200m Run

RX+-115/85#, Chest to Bar


50-59-75/55#, jumping PU

60+-65/45#, Ring Rows

Basics-8 Cal, 6 Ring Rows, 4 Thrusters w/ PVC/BB