Crossfit is a pretty popular training system across the world. It’s not really so much a system in Singapore, but rather its done by individuals in their own training sessions. I tried the crossfit workout named “fran”. This workout is done as fast as possible:
1.    21 thrusters with 95lb weights (I used a 50kg bar + plates so thats 110lbs… yeah I’m tough hehe!)
2.    21 Chin-ups (some swinging allowed)
3.    15 thrusters
4.    15 chin-ups
5.    9 thrusters
6.    9 chin-ups
My time was exactly 4 mins… I believe the record I have seen on the net is 2mins 37 sec… but 4 mins is not bad for a first time:) I just finished it and my heart is still racing as I type.

Take note though: Crossfit “Workouts of the day” are not for beginners and I don’t agree with some of them and how they are structured.

Sometimes, exercises like cleans and deadlifts are put together in the same workout, very close to each other (or maybe even right next to each other in sequence or pairings). This is not such a good idea beacuse of the lowe back fatigue and technical mastery needed for these exercises.

“Fran” though is safe enough. The exercises use different muscle groups and challenge both the upper and lower body muscles separately.

Will I use a circuit like the crossfit “fran” in some of my client’s programs? Possibly, but remember why circuits work for fat loss/conditioning in the first place…

Time under tension and lactic acid buildup. You can do this with a circuit for sure, but there are other ways as well like slow eccentrics. I believe those would be a better choice for most of the personal training clients I see.