Focus
- Macro: Gas Pedal
- Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration efforts.
- We will also test a 1:00 max-calorie bike, Fran, and Nancy.

- Use a light dumbbell for the EMOM and flow through the movements. Keep moving for most of the 8 minutes at a comfortable pace.
- Move steadily through the pull-up and thruster progression with an empty barbell. Rest as needed between movements and focus on a tight swing with a big press down for the pull-up and on using the legs to create momentum for the thrusters.
- For the final set, push the conditioning at a faster pace, but avoid burning out. Finish the minute of conditioning and immediately knock out 10 pull-ups and 10 thrusters at your workout weight.

Stimulus & Goals
- 10:00 or less; potentially 3:00 or less for advanced athletes.
- Thrusters should feel moderate-to-light, completed in 1-3 sets per round.
- Advanced athletes should aim to complete the pull-ups unbroken or in large sets.
- Intermediate and beginner athletes should target a challenging but sustainable rep range that they can try to maintain throughout the workout.
- CAP benchmark last tested in 241016; will retest in Sept. 2025.

Strategy
- If you completed Fran recently or struggle to get motivated for this effort, consider some slight modifications like performing chest-to-bar pull-ups and/or thrusters with dumbbells or an odd object like an axle bar or sandbag. These are all great ways to keep this workout interesting and stay motivated.
- If you are completing Fran as written, consider where you can make up time. Is it your setup (get things closer together)? Go unbroken on the thrusters or pull-ups or both? Is it staying tighter in your pull-up technique? Consider where you can improve and set a plan accordingly.

Modifications
Pull-ups | Reps, jumping pull-ups, ring rows
Thruster | Load, dumbbell thrusters, front squats, push presses

- Attach a rope or a ring strap to the sled, face the sled, and walk backward to accumulate 800 meters.
- The weight should allow for a smooth, steady pace across the entire distance.
- Plan to spend around 20 minutes on this workout.

- Gradually increase set sizes, and avoid working to failure.
- Hold back on your effort in the first set. Then, gradually increase the set size as opposed to working to failure on set one.
- The goal of this session is to build your gymnastic pressing endurance as well as your awareness of your ability with this movement.

Modifications
Strict handstand push-ups | Pike push-ups, dumbbell shoulder presses