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Workout Description

For Total Reps 60 second Thrusters (95/65 lb) 60 second Pull-Ups 45 second Thrusters (95/65 lb) 45 second Pull-Ups 30 second Thrusters (95/65 lb) 30 second Pull-Ups

Why This Workout Is Hard

A twist on 'Fran' focusing on max reps within decreasing time intervals for thrusters and pull-ups. Tests power endurance.

Training Focus

This workout develops the following fitness attributes:

  • Power (8/10): This WOD is designed to test power endurance. Maximizing reps in short time windows demands high power output per rep for both thrusters and pull-ups.
  • Speed (8/10): Extremely fast cycling of reps with minimal wasted motion is critical for maximizing score in each decreasing time interval. Quick transitions between thrusters and pull-ups are also key.
  • Stamina (7/10): Performing max reps of thrusters and pull-ups in rapidly shrinking time windows tests leg/shoulder stamina and pulling/grip stamina under extreme time pressure and accumulating fatigue.
  • Endurance (6/10): For total reps, with decreasing time intervals (60s, 45s, 30s) for thrusters (95/65lb) and pull-ups. This format tests the ability to sustain high power output in short, intense bursts with minimal rest between movements within each block. Cardiovascular demand will be very high due to intensity.
  • Strength (4/10): Thrusters at 95/65 lbs are a light-moderate load, focusing on speed and cycling efficiency. Pull-ups test relative pulling strength endurance.
  • Flexibility (3/10): Requires good front rack, squat, and overhead mobility for thrusters. Full range for pull-ups.

Modality Profile

A G/W couplet, a time-priority version of 'Fran' with a gymnastics movement (Pull-ups) and a weightlifting movement (Thrusters).

Similar Workouts to Time-Priority Fran

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

  • Freestyle Fran (85% similar) - For Time 45 Thrusters (95/65 lb) 45 Pull-Ups...
  • The Chief (84% similar) - 5 Cycles of a 3-minute AMRAP of: 3 Power Cleans (135/95 lb) 6 Push-Ups 9 Air Squats Rest 1 minute b...
  • Open 16.3 (84% similar) - AMRAP in 7 minutes 10 Power Snatches (75/55 lb) 3 Bar Muscle-Ups...
  • Open 12.5 (84% 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 (84% 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 (84% 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 24.1 (83% similar) - For Time (15 min cap): 21 Dumbbell Snatches (arm 1) (50/35 lb) 21 Lateral Burpees Over Dumbbell 21 D...
  • The Chief is Dead (83% similar) - Five AMRAPs in 24 minutes AMRAP in 4 minutes 3 Power Cleans (135/95 lb) 6 Push-Ups 9 Air Squats 12 D...

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

Training Profile

AttributeScoreExplanation
Endurance6/10For total reps, with decreasing time intervals (60s, 45s, 30s) for thrusters (95/65lb) and pull-ups. This format tests the ability to sustain high power output in short, intense bursts with minimal rest between movements within each block. Cardiovascular demand will be very high due to intensity.
Stamina7/10Performing max reps of thrusters and pull-ups in rapidly shrinking time windows tests leg/shoulder stamina and pulling/grip stamina under extreme time pressure and accumulating fatigue.
Strength4/10Thrusters at 95/65 lbs are a light-moderate load, focusing on speed and cycling efficiency. Pull-ups test relative pulling strength endurance.
Flexibility3/10Requires good front rack, squat, and overhead mobility for thrusters. Full range for pull-ups.
Power8/10This WOD is designed to test power endurance. Maximizing reps in short time windows demands high power output per rep for both thrusters and pull-ups.
Speed8/10Extremely fast cycling of reps with minimal wasted motion is critical for maximizing score in each decreasing time interval. Quick transitions between thrusters and pull-ups are also key.