What is a good time for Fran Plus?

Good times for Fran Plus depend on your fitness level: Elite athletes finish under 28:46, advanced athletes target 28:46-26:16, intermediate athletes aim for 26:16-22:31, and beginners should focus on proper form over 22:31.

What is considered a good Fran Plus time?

A good Fran Plus time for most CrossFit athletes is between 26:16-22:31 (intermediate level). Elite times are under 28:46, but focus on consistent movement and proper form rather than just speed.

How fast should I do Fran Plus?

Your Fran Plus pace should match your fitness level. Beginners should aim to finish around 22:31 with good form, while advanced athletes can target 28:46-26:16. Always prioritize proper movement over speed.

How do I scale Fran Plus?

Fran Plus 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 Plus work?

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

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AI-powered WOD Insights

Workout Description

21-15-9 Reps for Time Calories Assault Air Bike Thrusters (95/65 lb) Pull-Ups Push-Ups Sit-Ups

Why This Workout Is Hard

A 21-15-9 workout adding Assault Bike calories, push-ups, and sit-ups to the classic Fran structure. Increases the endurance demand significantly.

Benchmark Times for Fran Plus

Elite: <28:46
Advanced: 28:46-26:16
Intermediate: 26:16-22:31
Beginner: >22:31

Training Focus

This workout develops the following fitness attributes:

Endurance (8/10): Adding Assault Bike calories, push-ups, and sit-ups to the Fran structure significantly increases the cardiovascular and overall endurance demand compared to standard Fran.
Stamina (8/10): The original Fran components (thrusters, pull-ups) test muscular stamina. Adding bike calories (legs/arms), push-ups (pushing), and sit-ups (core) creates a more comprehensive full-body stamina challenge.
Power (7/10): Thrusters and kipping pull-ups are power movements. Assault Bike also demands power output. Maintaining power across more movements and longer duration is tested.
Speed (7/10): While still a fast-paced WOD, the increased volume and variety of movements mean pacing and transition efficiency become even more important than in standard Fran.
Strength (4/10): Thruster weight (95/65 lb) remains light-moderate. The additional bodyweight movements focus on endurance rather than maximal strength.
Flexibility (3/10): Requires mobility for thrusters, pull-ups, and basic range of motion for push-ups and sit-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 Fran Plus

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

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

Training Profile

Attribute	Score	Explanation
Endurance	8/10	Adding Assault Bike calories, push-ups, and sit-ups to the Fran structure significantly increases the cardiovascular and overall endurance demand compared to standard Fran.
Stamina	8/10	The original Fran components (thrusters, pull-ups) test muscular stamina. Adding bike calories (legs/arms), push-ups (pushing), and sit-ups (core) creates a more comprehensive full-body stamina challenge.
Strength	4/10	Thruster weight (95/65 lb) remains light-moderate. The additional bodyweight movements focus on endurance rather than maximal strength.
Flexibility	3/10	Requires mobility for thrusters, pull-ups, and basic range of motion for push-ups and sit-ups.
Power	7/10	Thrusters and kipping pull-ups are power movements. Assault Bike also demands power output. Maintaining power across more movements and longer duration is tested.
Speed	7/10	While still a fast-paced WOD, the increased volume and variety of movements mean pacing and transition efficiency become even more important than in standard Fran.

Fran Plus

For Time

21-15-9 Reps for Time Calories Assault Air Bike Thrusters (95/65 lb) Pull-Ups Push-Ups Sit-Ups

55 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

16:16Elite

23:46Target

28:46Time Cap

Your Scores:

Training Profile

Performance Levels

L10

Similar WODs

The Hateful Eight

For Time

8 Rounds for Time 8 Push-Ups 8 GHD Sit-Ups 8 Air Squats 8 Pull-Ups 8 Deadlifts (95/65 lb) 8 Hang Power Cleans (95/65 lb) 8 Shoulder-to-Overheads (95/65 lb) 8 calorie Row

Hard

92% similar

Holloway

AMRAP

AMRAP (with a Partner) in 23 minutes 200 meter Partner Run 94 Double-Unders 29 Burpees 3 Rope Climbs

Hard

92% similar

T.U.P.

For Time

15-12-9-6-3 Reps For Time Power Cleans (135/95 lb) Pull-Ups Front Squats (135/95 lb) Pull-Ups

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91% similar

The Chief

AMRAPTriplet

5 Cycles of a 3-minute AMRAP of: 3 Power Cleans (135/95 lb) 6 Push-Ups 9 Air Squats Rest 1 minute between each cycle.

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