Challenge of the Day: WOD "Home Fran"

Work on strength, endurance and cardiovascular conditioning with a WOD inspired by the famous CrossFit "Fran" workout, adapted to be done at home with dumbbells and a skipping rope.

Necessary Equipment:

• A pair of dumbbells
• Skipping rope
• Stopwatch

Warm-up (5 minutes)

1. Jumping jacks - 1 minute
2. Arm rotation - 1 minute
3. Jump Rope - 1 minute
4. Dynamic stretching - 2 minutes

WOD "Home Fran" (21-15-9 Reps)

Complete the following exercises in the shortest time possible, performing 21 repetitions of each, then 15, and finally 9 repetitions.

1. Dumbbell Thrusters

   • Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
   • Squat down, keeping your weight on your heels, and as you come up, push the dumbbells above your head.
   • Return to the starting position and repeat.

2. Burpees

   • Start standing, bend down and place your hands on the floor.
   • Jump or walk your feet back into a push-up position.
   • Perform a push-up, then jump or walk your feet back to your hands.
   • Stand up and jump with your arms above your head.

Intermediate Cardio

• Jump Rope - 3 minutes
  • Jump rope continuously, maintaining a steady pace. Take short breaks if necessary.

Extra Challenge: Tabata (4 minutes)

Perform 8 rounds of 20 seconds of work followed by 10 seconds of rest for each exercise:

1. Dumbbell Renegade Rows

   • In a plank position with a dumbbell in each hand, pull a dumbbell toward your abdomen, alternating arms.

2. Jump Rope

   • Jump rope quickly during the 20 seconds of work.

Stretching and Relaxation (5 minutes)

• Stretch all major muscle groups worked during your workout. Focus on deep breathing and relaxation.

Additional Instructions:

• Maintain good form during all exercises to avoid injury.
• Hydrate yourself well before, during and after training.
• Listen to your body and take breaks if necessary.

You can also do other challenges:

Challenge of the Day: Jump Rope Workout to Do at Home

"Emma McQuaid" Workout You Can Do at Home

Challenge of the Day (WOD): Dumbbell Workout at Home

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Good luck with today’s workout! Share your progress with the community using the hashtag #HomeWorkout. For more tips and challenges, visit our HomeWorkout blog.