What is a good time for Fran?

Good times for Fran depend on your fitness level: Elite athletes finish under 13:00, advanced athletes target 13:00-9:00, intermediate athletes aim for 9:00-6:00, and beginners should focus on proper form over 6:00.

What is considered a good Fran time?

A good Fran time for most CrossFit athletes is between 9:00-6:00 (intermediate level). Elite times are under 13:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Fran?

Your Fran pace should match your fitness level. Beginners should aim to finish around 6:00 with good form, while advanced athletes can target 13:00-9:00. Always prioritize proper movement over speed.

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 Fran work?

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

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Workout Description

21-15-9 Reps For Time Thrusters (95/65 lb) Pull-Ups

Why This Workout Is Medium

Girl WOD (Couplet 21-15-9). Classic benchmark combining light thrusters (95lb) and pull-ups in a sprint format. Tests intensity and efficiency.

Benchmark Times for Fran

Elite: <13:00
Advanced: 13:00-9:00
Intermediate: 9:00-6:00
Beginner: >6:00

Training Focus

This workout develops the following fitness attributes:

Speed (9/10): Fran is a benchmark for speed and efficiency. Fast cycling of both movements and minimal transition time are critical for achieving a good score.
Stamina (8/10): Cycling thrusters (95/65 lb) and pull-ups for 45 reps each tests muscular endurance in the legs, shoulders, and pulling muscles, especially grip, under high fatigue.
Power (8/10): Thrusters are an explosive hip-drive and press movement. Kipping pull-ups also rely on generating power from the hips. The entire WOD is a test of power-endurance.
Endurance (7/10): A classic high-intensity sprint. The 21-15-9 format is designed to be done as fast as possible, creating significant metabolic demand and cardiovascular stress in a short period.
Strength (4/10): The weight (95/65 lb) is light for thrusters for proficient athletes, focusing more on speed and efficiency than maximal strength. Pull-ups test relative bodyweight strength endurance.
Flexibility (3/10): Requires good front rack mobility and squat depth for thrusters, and shoulder mobility for pull-ups.

Modality Profile

A classic benchmark couplet combining a weightlifting movement (Thruster) and a gymnastics movement (Pull-up). The stimulus is perfectly split between G and W.

Similar Workouts to Fran

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

Fractured Fran (90% similar) - 5 Rounds for Time 9 Thrusters (95/65 lb) 9 Pull-Ups...
18.0 (90% similar) - 21-15-9 Reps for Time of: Dumbbell Snatches (50/35 lb) Over-Dumbbell Burpees...
Speed Round (89% 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 11.3 (88% similar) - For Time: 3-9-15-21-15-9-3 reps of: Deadlifts (205/145 lb) Box Jumps (24/20 in)...
Open 12.5 (88% similar) - AMRAP in 7 minutes 3 Thrusters (100/65 lb) 3 Chest-to-Bar Pull-Ups 6 Thrusters (100/65 lb) 6 Chest-t...
Open 11.6 (88% similar) - AMRAP in 7 minutes 3 Thrusters (100/65 lb) 3 Chest-to-Bar Pull-Ups 6 Thrusters (100/65 lb) 6 Chest-t...
Open 18.5 (88% similar) - AMRAP in 7 minutes 3 Thrusters (100/65 lb) 3 Chest-to-Bar Pull-Ups 6 Thrusters (100/65 lb) 6 Chest-t...
Open 11.1 (88% similar) - AMRAP in 10 minutes 30 Double-Unders 15 Power Snatches (75/55 lb)...

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

Training Profile

Attribute	Score	Explanation
Endurance	7/10	A classic high-intensity sprint. The 21-15-9 format is designed to be done as fast as possible, creating significant metabolic demand and cardiovascular stress in a short period.
Stamina	8/10	Cycling thrusters (95/65 lb) and pull-ups for 45 reps each tests muscular endurance in the legs, shoulders, and pulling muscles, especially grip, under high fatigue.
Strength	4/10	The weight (95/65 lb) is light for thrusters for proficient athletes, focusing more on speed and efficiency than maximal strength. Pull-ups test relative bodyweight strength endurance.
Flexibility	3/10	Requires good front rack mobility and squat depth for thrusters, and shoulder mobility for pull-ups.
Power	8/10	Thrusters are an explosive hip-drive and press movement. Kipping pull-ups also rely on generating power from the hips. The entire WOD is a test of power-endurance.
Speed	9/10	Fran is a benchmark for speed and efficiency. Fast cycling of both movements and minimal transition time are critical for achieving a good score.