What is a good time for Freestyle Fran?

Good times for Freestyle Fran depend on your fitness level: Elite athletes finish under 13:45, advanced athletes target 13:45-11:16, intermediate athletes aim for 11:16-8:31, and beginners should focus on proper form over 8:31.

What is considered a good Freestyle Fran time?

A good Freestyle Fran time for most CrossFit athletes is between 11:16-8:31 (intermediate level). Elite times are under 13:45, but focus on consistent movement and proper form rather than just speed.

How fast should I do Freestyle Fran?

Your Freestyle Fran pace should match your fitness level. Beginners should aim to finish around 8:31 with good form, while advanced athletes can target 13:45-11:16. Always prioritize proper movement over speed.

How do I scale Freestyle Fran?

Freestyle 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 Freestyle Fran work?

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

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Workout Description

For Time 45 Thrusters (95/65 lb) 45 Pull-Ups

Why This Workout Is Hard

Complete 45 reps each of thrusters and pull-ups, partitioning as needed. Tests strategy and endurance compared to the standard 21-15-9 Fran.

Benchmark Times for Freestyle Fran

Elite: <13:45
Advanced: 13:45-11:16
Intermediate: 11:16-8:31
Beginner: >8:31

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): The total volume is the same as Fran (45 thrusters, 45 pull-ups), testing muscular endurance in the legs, shoulders, and pulling muscles (especially grip). The ability to do larger sets if chosen will tax stamina more acutely.
Power (8/10): Thrusters and kipping pull-ups are power-endurance movements. The WOD tests the ability to sustain power output across a larger single block of work compared to the 21-15-9 scheme.
Speed (8/10): While partitioning is allowed, the goal is still a fast time. Minimizing rest and maintaining a high cycle rate for both movements is crucial.
Endurance (7/10): Performing 45 thrusters and 45 pull-ups for time, even with partitioning, is a high-intensity metabolic test, similar to but potentially longer than standard Fran depending on strategy.
Strength (4/10): Thruster weight (95/65 lb) is light-moderate. The focus is on cycling reps efficiently rather than maximal strength.
Flexibility (3/10): Requires good front rack mobility and squat depth 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 Freestyle Fran

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

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

Training Profile

Attribute	Score	Explanation
Endurance	7/10	Performing 45 thrusters and 45 pull-ups for time, even with partitioning, is a high-intensity metabolic test, similar to but potentially longer than standard Fran depending on strategy.
Stamina	8/10	The total volume is the same as Fran (45 thrusters, 45 pull-ups), testing muscular endurance in the legs, shoulders, and pulling muscles (especially grip). The ability to do larger sets if chosen will tax stamina more acutely.
Strength	4/10	Thruster weight (95/65 lb) is light-moderate. The focus is on cycling reps efficiently rather than maximal strength.
Flexibility	3/10	Requires good front rack mobility and squat depth for thrusters, and shoulder mobility for pull-ups.
Power	8/10	Thrusters and kipping pull-ups are power-endurance movements. The WOD tests the ability to sustain power output across a larger single block of work compared to the 21-15-9 scheme.
Speed	8/10	While partitioning is allowed, the goal is still a fast time. Minimizing rest and maintaining a high cycle rate for both movements is crucial.

Freestyle Fran

For Time Couplet

For Time 45 Thrusters (95/65 lb) 45 Pull-Ups

37 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

5:31Elite

9:16Target

13:45Time Cap

Your Scores:

Training Profile

Performance Levels

L10

Similar WODs

Open 12.5

AMRAPLadder

AMRAP in 7 minutes 3 Thrusters (100/65 lb) 3 Chest-to-Bar Pull-Ups 6 Thrusters (100/65 lb) 6 Chest-to-Bar Pull-Ups 9 Thrusters (100/65 lb) 9 Chest-to-Bar Pull-Ups If you complete the round of 9 complete a round of 12 then go on to 15 etc.

91% similar

91% similar

91% similar

For Time 1-2-3-4-5-6-7-8-9-10 Reps of: Dumbbell Squats (2 x 50/35 lb) Bar-Facing Burpees (Performed before 18.2A within 12 min total cap)

Hard

90% similar