The workout
- 21-15-9 reps of:
- Thrusters, 95 / 65 lb (43 / 30 kg)
- Pull-ups
| Level | Time / score |
|---|---|
| Beginner | 8–10 min |
| Intermediate | 5–7 min |
| Advanced | 3–4 min |
| Elite | < 2:30 |
Indicative ranges for the Rx version. Your own progress matters more than any chart.
Where does Fran come from?
Fran is one of the original Girls, the benchmark series CrossFit started publishing in 2003. Its 21-15-9 rep scheme became a staple used in countless workouts, like Diane. If you only know one benchmark time, it’s this one: “What’s your Fran?” is still the question athletes ask each other. Thrusters and pull-ups hit nearly every muscle you own, which is exactly why Fran hurts so much for such a short workout.
Strategy: how to break up Fran
Fran is won in the transitions and by managing your breathing. The times above are indicative benchmarks, not hard standards.
- Thrusters: 21 unbroken if you can, otherwise 12-9 or 11-10. Then 15 and 9 straight through.
- Pull-ups: break early (7-7-7 or 11-10) instead of going to failure. Kipping or butterfly, keep a steady rhythm.
- Transitions: under 5 seconds back to the bar. Breathe standing up, not sitting down.
Scaled versions of Fran
Keep the intensity: the goal is to finish under 10 minutes. If that’s not realistic at Rx, drop the weight or modify the pull-ups. Fran should stay a sprint, not a 15-minute grind of singles. Pick a thruster weight you can do at least 10 times unbroken when fresh.
- Scaled: thrusters 65 / 45 lb (30 / 20 kg), jumping or banded pull-ups
- Beginner: 15-12-9, empty barbell or dumbbell thrusters, ring rows
FAQ
Log your Fran result in WOD Tracker
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