What Is The Fran CrossFit workout? Tips & Strategy
If you’re a CrossFit athlete, you’ve probably heard of Fran.
Fran is an iconic and challenging CrossFit benchmark workout that challenges you both mentally and physically.
It is also typically the first introduction to CrossFit for many athletes for better or for worse.
This workout is known for its ability to push your strength and cardiovascular endurance to the limit, all in a short, intense burst of effort.
For many athletes, Fran serves as a key measure of progress, allowing you to track how far you’ve come in your fitness journey.
It has even been featured as a test of fitness in the Crossfit Games, with Mat Fraser posting a 2:07 Fran time.
In this article, you’ll learn everything you need to know about Fran. We’ll break down the workout structure, explore scaling options, and provide strategies that can help you improve your performance.
What Is the Fran CrossFit Workout?
Fran is one of the original “girl” CrossFit workouts. (1)
It consists of two movements: thrusters and pull-ups.
These exercises are performed in a descending 21-15-9 rep scheme, making it a quick yet highly intense workout.
Workout Structure
In more detail, here’s what you’re tackling during Fran:
For Time:
21-15-9 reps (95/65 lb male/female)
- 21 thrusters, 21 pull-ups
- 15 thrusters, 15 pull-ups
- 9 thrusters, 9 pull-ups
This workout is completed “for time,” which means the goal of Fran is to finish as fast as possible while maintaining good form.
Whether you’re aiming for a sub-3 minute time or just looking to finish strong, Fran is designed to challenge both your body and mind.
Exercise Breakdown For The Fran WOD
Thrusters
A thruster is a powerful compound movement that combines a front squat with an overhead press, making it one of the most effective full-body exercises in CrossFit. In Fran, you’re expected to complete thrusters with a barbell.
The prescribed thruster weight is 95 lbs for men and 65 lbs for women, but you can scale it if needed to match your strength level.
When performing thrusters, it’s crucial to maintain good thruster technique.
Keep your core tight throughout the movement, push through your heels during the squat, and drive the barbell overhead in one fluid motion.
Following these points of performance is a great way to minimize energy leaks.
This combination of strength and speed is what makes the thruster such a challenging and rewarding movement.
Pull-ups
For Fran, you’ll be performing pull-ups, and there are two main options: standard pull-ups or kipping pull-ups.
The kipping pull-up is often preferred because they allow you to use momentum, which can help when tackling a high volume of reps.
If you truly want to maximize your effort and set a new personal best then I would use butterfly pull-ups.
Butterfly pull-ups take less effort and utilize momentum even better then kipping pull-ups do.
To meet the movement standard, your chest should touch the bar at the top of each rep.
While strict pull-ups are more strength-focused, kipping pull-ups are faster and allow for greater endurance, making them ideal for high-intensity workouts like Fran.
Intended Stimulus For Fran
The goal of the Fran workout is to challenge both your cardiovascular capacity and strength endurance in a high-intensity setting.
Fran is meant to be fast-paced, with most athletes aiming to finish the workout in under 7 minutes.
For elite athletes, the target is to complete it in less than 3 minutes.
This short time frame is what makes Fran so intense.
It pushes you to your physical limits, forcing you to work as hard as possible with little room for rest.
Whether you’re aiming to improve your time or simply complete the workout, Fran is designed to test how well you can perform under pressure.
Scaling Options for Fran
Fran is known for its intensity, and not every athlete can complete it as prescribed.
Scaling is essential for maintaining the workout’s intended intensity while focusing on proper form and safety.
Here are some popular scaling options:
For Thrusters: If the prescribed weight is too heavy, scale down.
Men can reduce the weight to 65 lbs, while women may opt for 45 lbs or even lighter, depending on their ability.
For Pull-ups: If you can’t perform standard or kipping pull-ups, scale by using assisted pull-ups, banded pull-ups, or ring rows.
These options allow you to focus on the pulling movement without compromising intensity.
Modify Rep Scheme: If you’re new to Fran or CrossFit, scale the rep scheme to something more manageable, like 15-12-9 or even 12-9-6.
This keeps the workout intense but within your ability.
Scaling ensures you maintain the fast pace and intensity that Fran is known for, without sacrificing safety or form.
Tips & Strategy for Fran
1. Break Up the Sets
While it’s tempting to go all out, breaking up your reps can help you maintain pace throughout the workout.
Consider breaking thrusters into smaller sets, especially in the 21 and 15 rounds.
For example, you might do sets of 11 and 10 or even 7-7-7 in the first round to avoid burnout early on.
2. Control Your Breathing
Keeping your breathing steady during both thrusters and pull-ups is critical for maintaining stamina.
During thrusters, take a breath at the top of each rep. For pull-ups, focus on exhaling during the pull and inhaling as you descend.
3. Minimize Transition Time
Fran is all about speed, so minimizing the time you spend transitioning between thrusters and pull-ups is key.
Have your equipment ready and try to move directly from one exercise to the next without unnecessary pauses.
4. Focus on Form
As fatigue sets in, it’s easy for your form to break down.
Stay mindful of your technique, especially during the later rounds.
For thrusters, keep your core engaged and drive through your heels.
For pull-ups, avoid sloppy reps and ensure your chest hits the bar.
5. Mental Toughness
The mental challenge of Fran is significant, particularly during the 15 and 9 rep rounds.
These are the moments where your determination is tested.
Stay focused, push through the discomfort, and remind yourself that you’re almost done.
A strong mindset can make all the difference in your performance.
Good Fran Times
Your Fran time can be a great indicator of your fitness level, and there can be significant differences in time to completion based on your experience.
Here’s a breakdown of good Fran times based on various fitness levels:
Beginner athlete: 7-10 minutes (2)
If you’re new to CrossFit or still working on mastering the movements, finishing Fran in under 10 minutes is a solid accomplishment.
Focus on form and maintaining a steady pace.
Intermediate athlete: 5-7 minutes
Athletes who are comfortable with thrusters and pull-ups but still building strength and endurance should aim for a sub-7 minute Fran time.
This requires efficient transitions and breaking up sets strategically.
Advanced athlete: 3-5 minutes
Advanced athletes can complete Fran in under 5 minutes.
At this level, you should be able to do larger sets with minimal rest while maintaining intensity throughout the workout.
Elite athlete: Sub-3 minutes
Elite CrossFit athletes aim for sub-3 minute Fran times.
This level requires high efficiency in both movements, unbroken sets, and very little transition time.
Fran becomes an all-out sprint for these athletes with the unofficial world record being held by Marissa Flowers (1:45) and Zac Hare (1:47).
Common Mistakes to Avoid To Set a New Best Time
Doing Large Sets
While going unbroken can be tempting, unless you’re certain you can sustain large sets throughout the workout, breaking them up is often smarter.
Attempting to do all 21 thrusters or pull-ups at once can lead to muscle failure early on, slowing you down significantly in the later rounds.
In particular, small sets of barbell thrusters can go a long was in keeping you moving through the sts and reduce time between your last thruster rep and getting back onto the pull-up bar.
Going Too Fast, Too Early
It’s easy to get caught up in the adrenaline rush and sprint through the first 21-rep round.
However, burning out by the time you reach the 15-rep round will make the rest of the workout a struggle. Pace yourself and save some energy for the final rounds.
Neglecting Technique
When the clock is running, it’s tempting to sacrifice form for speed, but this is a major mistake—especially with thrusters.
Poor form not only makes the movement less efficient, but it may also increases the risk of injury. Stay focused on your technique throughout the workout.
Resting Too Long Between Sets
Taking long breaks can eat away at your time and momentum.
Instead of resting too long, aim for quick, short breaks. This allows you to recover just enough to continue while keeping your pace consistent.
Final Thoughts on The Fran CrossFit Workout
Fran is a workout that demands a blend of pacing, proper form, and mental toughness.
When you approach it with a strategy, you’ll not only perform better but also reduce the risk of injury.
If you’re up for the challenge, give Fran a try next time you’re in the gym and track your time. Use it as a benchmark WOD to measure your fitness progress over time.
Remember, Fran is not just about physical strength—it’s also a test of your mental grit and endurance.
Stay focused, pace yourself, and push through when it gets tough.
Fran will not only show you what you’re capable of physically but will also test your determination and mental toughness.
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References:
1. CrossFit, Inc. (2006). Fooling around with Fran. CrossFit. https://www.crossfit.com/search/fran
2. Bishop, A. (2023). What is the Fran CrossFit workout? Plus tips to improve your Fran time. BarBend. https://barbend.com/crossfit-fran-workout/
