Thruster Wave and Fran
Tuesday, September 22nd, 2026
Strength + Metcon//Workout
Rx
Thruster Wave Every 3 Minutes 4-4-4 / 3-3-3 / 2-2-2 / 3-3-3 / 2-2-2 / 1-1-1 Rest 30 Seconds Between Cluster Sets Take From the Ground Fran For Time 21-15-9 Thrusters (95/65) Pull-Ups
Level 2
Thrusters: 75/55 Banded Pull-Ups
Level 1
Thrusters: 45/35 Jumping Pull-Ups
Goal: Build heavy thruster strength through clustered waves, then test classic thruster and pulling capacity.
Stimulus: Keep the strength work crisp and technically sound. In Fran, use loads and pulling options that allow fast sets and a short, intense finish.
Movements
thrusterpull-up
Equipment
barbellpull-up-bar