Fran
For TimeOne of the most famous CrossFit workouts. A fast, intense couplet that tests your power and stamina.
The Workout
21-15-9 reps for time
- 1Thrusters (95/65 lb)
- 2Pull-ups
Time Cap: 10 minutes
Equipment Needed
BarbellPull-up barWeight plates
Target Time
Beginner
8-10 minutes
Intermediate
5-7 minutes
Advanced
2-4 minutes
Strategy & Tips
Fran is meant to be a sprint. If you're taking longer than 7-8 minutes, consider scaling. The key is managing your heart rate and grip fatigue.
- Go unbroken on the round of 21 if possible, or break at 11-10
- Use a hook grip on the barbell for better grip security
- Control your breathing on thrusters - exhale at the top
- Keep your kip tight and efficient on pull-ups
- Minimize transition time between movements
Pacing
This is an all-out sprint. Go as fast as you can while maintaining movement quality. Plan your breaks strategically if needed.
Scaling Options
Scaled
- Thrusters (65/45 lb)
- Ring rows or banded pull-ups
RX+
- Thrusters (115/80 lb)
- Chest-to-bar pull-ups
Benchmark Times
Elite
sub 2:00
Advanced
2:00-3:30
Intermediate
3:30-6:00
Beginner
6:00-10:00
Workout Variations
Fran Lung
21-15-9-15-21 Thrusters and Pull-ups - extended version
Heavy Fran
15-12-9 Thrusters (135/95 lb) and Chest-to-bar pull-ups
Awful Fran
21-15-9 Thrusters with Muscle-ups instead of pull-ups
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Frequently Asked Questions