What is a good time for Invisible Fran?

Good times for Invisible Fran depend on your fitness level: Elite athletes finish under 5:30, advanced athletes target 5:30-4:30, intermediate athletes aim for 4:30-3:30, and beginners should focus on proper form over 3:30.

What is considered a good Invisible Fran time?

A good Invisible Fran time for most CrossFit athletes is between 4:30-3:30 (intermediate level). Elite times are under 5:30, but focus on consistent movement and proper form rather than just speed.

How fast should I do Invisible Fran?

Your Invisible Fran pace should match your fitness level. Beginners should aim to finish around 3:30 with good form, while advanced athletes can target 5:30-4:30. Always prioritize proper movement over speed.

How do I scale Invisible Fran?

Invisible 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 Invisible Fran work?

Invisible Fran 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 Air Squats Push-Ups

Why This Workout Is Easy

A bodyweight-only version of 'Fran' using air squats and push-ups. Tests basic bodyweight movement speed.

Benchmark Times for Invisible Fran

Elite: <1:45
Advanced: 2:00-2:30
Intermediate: 3:00-3:30
Beginner: >5:30

Training Focus

This workout develops the following fitness attributes:

Speed (8/10): This WOD is all about speed. Fast cycling of both movements with minimal transition time is critical for achieving a good score.
Stamina (5/10): Cycling air squats and push-ups quickly for 45 reps each tests basic muscular endurance in the legs and pushing muscles.
Endurance (4/10): A very short, high-intensity bodyweight sprint. Tests anaerobic capacity and fast twitch muscle endurance.
Power (3/10): Explosive push-ups and fast squatting can contribute, but it's more about rapid cycling of simple movements.
Flexibility (2/10): Basic range of motion for squats and push-ups.
Strength (1/10): Minimal maximal strength required; focus is on bodyweight movement efficiency.

Modality Profile

A pure gymnastics workout, consisting of two bodyweight movements in a classic sprint format.

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

Training Profile

Attribute	Score	Explanation
Endurance	4/10	A very short, high-intensity bodyweight sprint. Tests anaerobic capacity and fast twitch muscle endurance.
Stamina	5/10	Cycling air squats and push-ups quickly for 45 reps each tests basic muscular endurance in the legs and pushing muscles.
Strength	1/10	Minimal maximal strength required; focus is on bodyweight movement efficiency.
Flexibility	2/10	Basic range of motion for squats and push-ups.
Power	3/10	Explosive push-ups and fast squatting can contribute, but it's more about rapid cycling of simple movements.
Speed	8/10	This WOD is all about speed. Fast cycling of both movements with minimal transition time is critical for achieving a good score.