Crossfit’s Fran Workout – Exercise Video
Perform each exercise back to back for time. Try to beat your best time each time you perform the Fran workout.
Fran Workout details:
21 Thrusters (men 95 pounds & women 65 pounds)
21 Pull-ups
15 Thrusters
15 Pull-ups
9 Thrusters
9 Pull-ups
Gymnastic Rings and Other Gymnastic Exercises Video
No exercises or workouts can improve your strength, balance, endurance, and teach your muscle groups to work together like a gymnastic workout. I regularly incorporate gymnastic rings exercises performing dips, pushups, pullups, and muscle ups.
I like to combine gymnastic rings exercises like pullups and dips with resisteance training with a kettlebell exercise such as kettlebell swings, kettlebell military presses, and kettlebell snatches.
Workout Video – Kettlebell Basics with Steve Cotter
More Kettlebell Exercise Videos
Gymnastic Ring Pull Ups, Dips, and Muscle Ups Exercise Training Video
Pullups are the single most important upper body exercises. Everyone should be able to do at least one. If you cannot do one regular pullup then try a pullup progression. Jump up to the bar and use the momentum from the jump to complete one pullup repetition or have an assistant help push you up from your feet or waist.
Practice gymnastic ring pullups and ring dips to work up to ring muscle ups. I try to do gymnastic ring pullups and dips each workout as one of my warm-up exercises.
If you cannot complete one muscle up then substitute 3 ring dips and 3 pullups for each muscle up.