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Fran

As fast as possible: 21-15-9 Thruster 43 kg, 21-15-9 Pull-up (10 min time cap)

RX version

  • 21-15-9 Thruster 43 kg
  • 21-15-9 Pull-up

Scaled version

  • 21-15-9 Thruster 30 kg
  • 21-15-9 ring row

Performance markers

beginner7:00 – 10:00
intermediate4:00 – 7:00
advanced2:30 – 4:00
elite1:40 – 2:30

Greg fits these sessions into YOUR week

He knows your load, your kit and how you feel today — and never offers a session you can't execute.

Greg's other plans

Angie

Chipper25 minGymnasticsCardioPull-up bar

Chipper, once through in order: 100 Pull-up, 100 Push-up, 100 Sit-up, 100 Squat (30 min time cap)

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Annie

For Time8 minCardioGymnasticsJump rope

As fast as possible: 50-40-30-20-10 Double-under, 50-40-30-20-10 Sit-up (15 min time cap)

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Barbara

For Time35 minGymnasticsCardioPull-up bar

As fast as possible: 5 rounds of : 20 Pull-up, 30 Push-up, 40 Sit-up, 50 Squat (40 min time cap)

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