“Fran”-kenstein’s Monster

"Fran-kenstein's Monster" transforms the notorious CrossFit WOD "Fran" into an even more formidable challenge. This grueling workout marries barbell clusters (a combination of a squat clean into a thruster) with muscle-ups, amplifying the intensity and complexity. Designed for the seasoned athlete, it tests your limits across strength, skill, and endurance. "Frankenstein's Monster" is a beastly evolution of "Fran," crafted to push even the most experienced athletes to their brink. It's not just a workout; it's a battle against the elements of fatigue, technique, and raw power.

• For Time:

  • 21 Barbell Clusters (95/65#)

  • 21 Ring Muscle-Ups

  • 15 Barbell Clusters (95/65#)

  • 15 Ring Muscle-Ups

  • 9 Barbell Clusters (95/65#)

  • 9 Ring Muscle-Ups

Scaling Options:

• Intermediate:

  • Reduce weight for barbell clusters (75/55#)

  • Transition to bar muscle-ups or jumping muscle-ups if ring muscle-ups are too challenging.

• Beginner: Due to the advanced nature of this workout, beginners should consider a modified version focusing on simpler movements like thrusters with lighter weight and pull-ups or ring rows.

Performance Goals:

• Beginner: Not recommended for beginners due to the complexity and intensity of the movements.

• Intermediate: 12-15 minutes

• Advanced: 9-12 minutes

• Elite: Less than 9 minutes

Strategy & Pacing:

• Consistent Effort: Balance speed and efficiency, breaking up sets into manageable chunks while minimizing rest.

• Pacing: Start strong but save energy for the later rounds, maintaining a steady pace throughout the workout.

Coach’s Tips:

• Cluster Technique: Receive each clean in a deep squat to transition smoothly into the barbell thruster.

• Muscle-Up Mastery: Focus on smooth, efficient transitions from the pull-up to the dip phase to conserve energy.

• Endurance: Try to find a pace that allows you to take short rest breaks and return back to bar, even for small sets.

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