What is a good time for Complex Fran?

Good times for Complex Fran depend on your fitness level: Elite athletes finish under 18:46, advanced athletes target 18:46-16:16, intermediate athletes aim for 16:16-13:01, and beginners should focus on proper form over 13:01.

What is considered a good Complex Fran time?

A good Complex Fran time for most CrossFit athletes is between 16:16-13:01 (intermediate level). Elite times are under 18:46, but focus on consistent movement and proper form rather than just speed.

How fast should I do Complex Fran?

Your Complex Fran pace should match your fitness level. Beginners should aim to finish around 13:01 with good form, while advanced athletes can target 18:46-16:16. Always prioritize proper movement over speed.

How do I scale Complex Fran?

Complex Fran can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Complex Fran work?

Complex Fran is a full-body workout that develops multiple fitness domains.

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AI-powered WOD Insights

Workout Description

For Time 7 Bar Muscle-Ups 7 Chest-to-Bar Pull-Ups 7 Chin-Over-Bar Pull-Ups 21 Thrusters (95/65 lb) 5 Bar Muscle-Ups 5 Chest-to-Bar Pull-Ups 5 Chin-Over-Bar Pull-Ups 15 Thrusters (95/65 lb) 3 Bar Muscle-Ups 3 Chest-to-Bar Pull-Ups 3 Chin-Over-Bar Pull-Ups 9 Thrusters (95/65 lb)

Why This Workout Is Very Hard

A 'Fran' variation with descending reps but incorporating a challenging pull-up complex (BMU, C2B, Pull-up) in each round.

Benchmark Times for Complex Fran

Elite: <18:46
Advanced: 18:46-16:16
Intermediate: 16:16-13:01
Beginner: >13:01

Training Focus

This workout develops the following fitness attributes:

Stamina (9/10): Very high demand on upper body pulling stamina due to the complex (BMU, C2B, Pull-up) in each round. Thrusters add to leg and shoulder stamina demands.
Power (8/10): Thrusters are an explosive movement. The kipping elements of the pull-up complex also require power.
Endurance (7/10): The 21-15-9 structure with a demanding pull-up complex and thrusters creates a high-intensity metabolic challenge, similar to but harder than standard Fran.
Strength (7/10): Bar muscle-ups and chest-to-bar pull-ups require significant relative upper body strength. Thrusters at 95/65 lbs test pushing strength-endurance.
Speed (6/10): Efficiently cycling through the pull-up complex and thrusters is crucial. Transition speed between elements of the complex is also important.
Flexibility (5/10): Good shoulder and thoracic mobility for all pull-up variations and thrusters. Front rack mobility is key for thrusters.

Modality Profile

A G/W workout that adds a weightlifting complex (Thruster/Pull-up) to the classic 'Fran' structure.

Similar Workouts to Complex Fran

If you enjoy Complex Fran, you might also like these similar CrossFit WODs:

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These WODs similar to Complex Fran share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	The 21-15-9 structure with a demanding pull-up complex and thrusters creates a high-intensity metabolic challenge, similar to but harder than standard Fran.
Stamina	9/10	Very high demand on upper body pulling stamina due to the complex (BMU, C2B, Pull-up) in each round. Thrusters add to leg and shoulder stamina demands.
Strength	7/10	Bar muscle-ups and chest-to-bar pull-ups require significant relative upper body strength. Thrusters at 95/65 lbs test pushing strength-endurance.
Flexibility	5/10	Good shoulder and thoracic mobility for all pull-up variations and thrusters. Front rack mobility is key for thrusters.
Power	8/10	Thrusters are an explosive movement. The kipping elements of the pull-up complex also require power.
Speed	6/10	Efficiently cycling through the pull-up complex and thrusters is crucial. Transition speed between elements of the complex is also important.

Complex Fran

For Time Chipper

24 ♡ on Wodwell

Difficulty:

Very Hard

Modality:

Time Distribution:

8:46Elite

14:01Target

18:46Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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