What is a good time for Invisible Fran?

Good times for Invisible Fran depend on your fitness level: Elite athletes finish under 12:00, advanced athletes target 12:00-9:00, intermediate athletes aim for 9:00-7:00, and beginners should focus on proper form over 7:00.

What is considered a good Invisible Fran time?

A good Invisible Fran time for most CrossFit athletes is between 9:00-7:00 (intermediate level). Elite times are under 12:00, 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 7:00 with good form, while advanced athletes can target 12:00-9:00. 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.

Workout Description

21-15-9 Reps for Time Air Squats Push-Ups

Why This Workout Is Medium

A fast, simple bodyweight couplet with moderate total volume (90 reps). Movement complexity is low, but unbroken push-ups and fast squat cycles elevate intensity. Most intermediate athletes finish between 4-8 minutes, while newer athletes may need 8-12 minutes with breaks and/or scaling.

Benchmark Times for Invisible Fran

Elite: <3:00
Advanced: 4:00-5:00
Intermediate: 6:00-7:00
Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

Speed (9/10): Intended as a sprint with short or no breaks, fast transitions, and rapid rep cycling. The best scores come from maintaining speed while controlling push-up fatigue.
Stamina (8/10): Moderate-high local muscular endurance requirement, especially in chest, triceps, and quads. Managing fatigue in 45 push-ups while keeping squat cycles fast is the primary limiter for most athletes.
Endurance (4/10): Short, high-intensity effort that elevates heart rate quickly, but duration is too brief to be primarily aerobic. Expect heavy breathing without a sustained, long-duration cardio demand.
Power (3/10): No heavy or ballistic movements. Some explosive intent in fast squat cycling and crisp push-up lockouts, but overall power demand is modest.
Flexibility (2/10): Requires standard ROM: below-parallel squat and full push-up lockout with a neutral spine. Mobility demands are basic and accessible for most athletes.
Strength (1/10): No external load and basic bodyweight movements. Strength is not the limiter; the focus is sustaining reps under fatigue rather than overcoming heavy resistance.

Scaling Options

Scale to: Elevated Push-Ups (hands on box/bench) • Knee Push-Ups • Reduce volume to 15-12-9

Scaling Explanation

These options reduce pressing difficulty and/or total reps so athletes can keep fast sets, preserve movement quality, and maintain the intended sprint stimulus.

Intended Stimulus

Fast and punchy. You should push hard from the start, aiming to keep squats unbroken and push-ups in big sets with minimal rest. Breathing will spike, but the main limiter is local muscular endurance in the chest and triceps. Finish feeling breathless with burning arms and legs.

Coach Insight

Pace the push-ups, not the squats. Open with a sustainable big set and quick micro-breaks to avoid failure. The one tip: stop one rep shy of push-up failure—shake it out for 3-5 seconds, then go. Common mistakes: sprinting 21 push-ups unbroken then crashing, shallow squat depth, and long, aimless rest instead of planned quick breaks.

Benchmark Notes

Compare your finish time to the levels. If you’re near 6 minutes, you’re on track for intermediate capacity. Under 4 minutes is advanced. Over 10 minutes suggests scaling push-ups or reducing volume to maintain the intended fast sprint feel.

Modality Profile

Both movements are gymnastics-based bodyweight exercises with no monostructural cardio or external loading. The entire effort is driven by bodyweight strength endurance and cycle speed, making this a pure gymnastics couplet.

Similar Workouts to Invisible Fran

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

The 555 Standard (87% similar) - 5 Rounds for Time 15 Air Squats 15 Burpees 15 Hand Release Push-Ups...
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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	Short, high-intensity effort that elevates heart rate quickly, but duration is too brief to be primarily aerobic. Expect heavy breathing without a sustained, long-duration cardio demand.
Stamina	8/10	Moderate-high local muscular endurance requirement, especially in chest, triceps, and quads. Managing fatigue in 45 push-ups while keeping squat cycles fast is the primary limiter for most athletes.
Strength	1/10	No external load and basic bodyweight movements. Strength is not the limiter; the focus is sustaining reps under fatigue rather than overcoming heavy resistance.
Flexibility	2/10	Requires standard ROM: below-parallel squat and full push-up lockout with a neutral spine. Mobility demands are basic and accessible for most athletes.
Power	3/10	No heavy or ballistic movements. Some explosive intent in fast squat cycling and crisp push-up lockouts, but overall power demand is modest.
Speed	9/10	Intended as a sprint with short or no breaks, fast transitions, and rapid rep cycling. The best scores come from maintaining speed while controlling push-up fatigue.