Name: Playbook - Sarah Herse - Mini Fran plus running! (DB thrusters + pull-ups)
Uploaded: 2024-03-20T21:08:55.533Z
Duration: 20 min
Description: Mini Fran plus running! (DB thrusters + pull-ups)

Don't be fooled by how simple this one looks! It was still a killer!
I used 35 pound dumbbells (My husband used 50's) but scale according to your strength! 


Run x 800meters
15-12-9
Dumbbell Thrusters
Pull-ups (any variation is ok. I did kipping)
Then
Run x 800meters

After the run, you will do 15 thrusters, 15 pull-ups, 12 thrusters, 12 pull-ups, and 9 / 9 before finishing with another run
You can sub the pull-ups with ring rows or dumbbell rows if needed

Run x 800meters
15-12-9
Dumbbell Thrusters
Pull-ups
Then
Run x 800meters

- Shoulder-width stance 
- Dumbbells rest on shoulders
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, then press 
- Heels down until hips and legs extend 
- Complete at arm extension

Dumbbell thruster

Any variation is ok. I did kipping but you could also do strict/banded/ring rows/ dumbbell rows)

- Grab the bar with the palms of your hands facing forward
- Exhale and pull your torso up until your head is above your hands                                                                                                                                                         - Pause at the top engaging your back and lower slowly until you arms are fully extended

Pull-ups

Run, Thrusters and Pull-ups

Mini Fran plus running! (DB thrusters + pull-ups)

Brandy

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That was a good one!  Definitely repeating!  Thank you 😊

Jennifer

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Sheesh! A good little burner! I did the jump rope one minute and that got me for 4 rounds.

Kasidee

Ashley Chapman

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Jessi Mollak

Franchesca Pau’u

Workouts before I would never break a sweat…this brought the 🔥🙌🏻

Cori

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3 Part Barbell or Dumbbell Killer

Great workout. My hip bones popped on last one lol. I’m old apparently

Lisa

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Krystal

Kelly

Loved this for HIIT!! Love these workouts!

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Sheena Zemke

Valeria

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Yessica Padilla

Dumbbell leg killer! (thrusters, step-ups & air squats)

No excuses! 15 min of sweat. Busy mamas this is perfect!

Nice body burner to add into my strength training. 🥵🤘🏼

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Morgan Ullom

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Morning cardio done! Love these quick and effective workouts!

This one was hard, but I’m determined to finish them all next time! Love it!

Lora

Full Body with DB's (Lunges, Jump Rope & More!)

I love these workouts that are quick but still kill me!! Thanks Sarah!

Love this for a quick metcon. One quick note though—the rep scheme on the front squat shows 10-10-10 once you start the workout instead of 30-20-10.

Shannon Aguirre

Burpees, Squats & Sit-ups!

Running, KB Swings & Dips!

This one was killer.   I added a mile before did 50 push-ups w the kettle swings each break 2 miles and then did the last 50.   Thank you for these awesome workouts keeping me going through this time.

Tristin

Push-Up Killer (Body weight & KB)

Bada$$ Body Weight Workout

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I did 4 rounds of this one! It was so much fun, and it is My first time trying a rowmachine, so it was very fun, and I love this! ❤️ I will try this workout again 🥰 Love you! ❤️❤️❤️

Mini Fran plus running! (DB thrusters + pull-ups)

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