What is a good time for Fractured Fran?

Good times for Fractured Fran depend on your fitness level: Elite athletes finish under 12:01, advanced athletes target 12:01-8:01, intermediate athletes aim for 8:01-5:01, and beginners should focus on proper form over 5:01.

What is considered a good Fractured Fran time?

A good Fractured Fran time for most CrossFit athletes is between 8:01-5:01 (intermediate level). Elite times are under 12:01, but focus on consistent movement and proper form rather than just speed.

How fast should I do Fractured Fran?

Your Fractured Fran pace should match your fitness level. Beginners should aim to finish around 5:01 with good form, while advanced athletes can target 12:01-8:01. Always prioritize proper movement over speed.

How do I scale Fractured Fran?

Fractured 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 Fractured Fran work?

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

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Workout Description

5 Rounds for Time 9 Thrusters (95/65 lb) 9 Pull-Ups

Why This Workout Is Medium

Five rounds of low-rep Fran couplets. Tests intensity and transitions.

Benchmark Times for Fractured Fran

Elite: <12:01
Advanced: 12:01-8:01
Intermediate: 8:01-5:01
Beginner: >5:01

Training Focus

This workout develops the following fitness attributes:

Speed (9/10): This WOD is all about speed. Fast cycling of both thrusters and pull-ups with minimal rest and quick transitions is crucial for a good time.
Power (8/10): Thrusters are a primary power movement. Kipping pull-ups also utilize explosive hip drive. The WOD is designed for high power output.
Endurance (6/10): Five rounds of low-rep thrusters and pull-ups, performed for time, will be a sprint that heavily taxes the cardiovascular system and tests anaerobic capacity.
Stamina (6/10): While reps per round are low (9 each), completing 5 rounds quickly (total 45 thrusters, 45 pull-ups) tests muscular stamina in the shoulders, legs, and pulling muscles at high intensity.
Strength (5/10): Thrusters at 95/65 lbs are a light-moderate load, but cycling them fast for 5 rounds requires good strength endurance relative to the load.
Flexibility (4/10): Requires good front rack and squat mobility for thrusters, and shoulder mobility for pull-ups.

Modality Profile

A G/W couplet, a variation of 'Fran' with a gymnastics movement (Pull-ups) and a weightlifting movement (Thrusters).

Similar Workouts to Fractured Fran

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

Fran (90% similar) - 21-15-9 Reps For Time Thrusters (95/65 lb) Pull-Ups...
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18.0 (89% similar) - 21-15-9 Reps for Time of: Dumbbell Snatches (50/35 lb) Over-Dumbbell Burpees...
Speed Round (88% similar) - AMRAP in 9 minutes 3 Power Cleans (135/95 lb) 3 Front Squats (135/95 lb) 3 Push Jerks (135/95 lb) 9 ...
Regionals 16.7 (87% similar) - For Time: 3 Legless Rope Climbs 27 Thrusters (95/65 lb) Time Cap: 6 minutes...
Regionals 17.5 (87% similar) - For Time: 30/25 calorie Assault Air Bike 20 Burpee Box Jump Overs (24/20 in) 10 Sandbag Cleans (150/...
Regionals 11.3 (87% similar) - For Time: 3-9-15-21-15-9-3 reps of: Deadlifts (205/145 lb) Box Jumps (24/20 in)...
Open 11.1 (87% similar) - AMRAP in 10 minutes 30 Double-Unders 15 Power Snatches (75/55 lb)...

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

Training Profile

Attribute	Score	Explanation
Endurance	6/10	Five rounds of low-rep thrusters and pull-ups, performed for time, will be a sprint that heavily taxes the cardiovascular system and tests anaerobic capacity.
Stamina	6/10	While reps per round are low (9 each), completing 5 rounds quickly (total 45 thrusters, 45 pull-ups) tests muscular stamina in the shoulders, legs, and pulling muscles at high intensity.
Strength	5/10	Thrusters at 95/65 lbs are a light-moderate load, but cycling them fast for 5 rounds requires good strength endurance relative to the load.
Flexibility	4/10	Requires good front rack and squat mobility for thrusters, and shoulder mobility for pull-ups.
Power	8/10	Thrusters are a primary power movement. Kipping pull-ups also utilize explosive hip drive. The WOD is designed for high power output.
Speed	9/10	This WOD is all about speed. Fast cycling of both thrusters and pull-ups with minimal rest and quick transitions is crucial for a good time.