The Fran workout is one of the most intense and iconic CrossFit WODs, designed to test your limits in strength, speed, and endurance—all in less than 10 minutes. If you’re looking for a benchmark workout that pushes you both physically and mentally, Fran is the answer. Understanding this classic CrossFit benchmark can help you track your fitness progress, break through plateaus, and build real-world functional strength.
Whether you’re a seasoned CrossFitter or new to high-intensity interval training, knowing how to approach Fran, scale it for your fitness level, and improve your time can make a significant difference in your results and safety. In this guide, you’ll learn everything you need to know about the Fran workout—structure, benefits, scoring, strategies, scaling, and FAQs.
For more official details and variations, see the CrossFit official workout database and CrossFit Games WODs.
What Is the Fran Workout? (Fran Workout WOD Explained)
Fran is a CrossFit “Girl” benchmark workout created by CrossFit founder Greg Glassman. The structure is simple but brutally effective:
- 21-15-9 reps for time of:
- Thrusters (95 lb men / 65 lb women)
- Pull-ups
This means you perform 21 thrusters, then 21 pull-ups, then 15 of each, then 9 of each—timing how quickly you finish the entire sequence. Your score is your time to completion.
- RX (prescribed) weights: 95 lbs (men) / 65 lbs (women)
- Designed for speed, intensity, and metabolic conditioning
- Requires a barbell and pull-up bar
The Fran workout’s simplicity makes it accessible to almost any gym-goer, but its intensity is legendary in the CrossFit world.
See the official Fran workout post on CrossFit.com
Why Is Fran So Popular in CrossFit?
The Ultimate Fitness Benchmark
Fran is considered the “go-to” benchmark WOD for testing CrossFit progress and overall fitness. It’s famous for its short duration, high heart rate, and ability to humble even experienced athletes.
- Time comparison: Elite CrossFitters complete Fran in under 3 minutes; intermediate athletes finish in 4–7 minutes (WODStar, 2024).
- Full-body challenge: Works legs, shoulders, back, arms, and your cardiovascular system—making it one of the most effective fat-burning and strength-building workouts.
- Repeatable test: Try Fran every 8–12 weeks to gauge progress and set new PRs (personal records).
- Widely recognized: Used in CrossFit competitions and affiliates worldwide.
Fran is a rite of passage in the CrossFit community, and finishing with a faster time is a badge of honor.
Fran Workout Standards: Movements and Scaling Options
Movement Standards
- Thruster: Start with a front squat (barbell at shoulders), stand up and press overhead in one motion.
- Pull-up: Chin must clear the bar at the top; arms fully extended at the bottom.
- RX (as prescribed): 95 lbs (43 kg) for men, 65 lbs (29 kg) for women.
Scaling Fran for Beginners
Fran is tough, but scaling makes it accessible for any fitness level:
- Thrusters: Use lighter weights (e.g., 75 lbs/55 lbs or even empty barbell).
- Pull-ups: Try jumping pull-ups, band-assisted pull-ups, or ring rows if needed.
- Reps: Reduce reps to 15-12-9 for a shorter, manageable version.
Always prioritize safe, correct movement over heavy weights or fast times!
CrossFit official scaling tips
Fran Workout Strategies: How to Get Your Best Time
Top Tips for Crushing Fran
- Pace Yourself: Don’t sprint the 21s and crash; find a rhythm.
- Break Reps Early: Plan mini-sets (e.g., 11-10, 8-7, 5-4) to avoid burnout.
- Optimize Transitions: Keep rest short between movements—seconds add up.
- Master Technique: Efficient thrusters and kipping/butterfly pull-ups save energy.
- Stay Consistent: Practice thrusters and pull-ups regularly in your programming.
What’s a Good Fran Time?
- Elite: Under 3:00 minutes
- Intermediate: 4:00–7:00 minutes
- Beginner: 7:00–10:00+ minutes
Remember: Your best time is personal. Improvement over time is the real goal!
Science: What Makes Fran So Effective?
Research shows Fran is a powerful test of anaerobic power, muscular endurance, and body composition. A 2024 study found athletes with lower body fat, higher 1RM thruster strength, and greater pull-up capacity perform better on Fran (MDPI, 2024).
The combination of thrusters and pull-ups creates high oxygen demand and rapid heart rate increase—excellent for metabolic conditioning and fat loss.
Common Fran Workout Variations
- Strict Fran: Do strict (no kip) pull-ups for extra challenge.
- Heavy Fran: Use 135/95 lbs or more.
- Friendly Fran: 3 rounds of 21 thrusters & 21 chest-to-bar pull-ups at heavier weights.
- Dumbbell Fran: Use dumbbells for thrusters if no barbell is available.
Always choose a version that fits your current strength and skill level.
Fran Workout FAQs
Q: How often should I do Fran?
A: Use Fran as a benchmark every 8–12 weeks.
Q: Can I substitute movements?
A: Yes, substitute ring rows, jumping pull-ups, or use lighter weights to match your ability.
Q: What’s the world record Fran time?
A: The fastest known times are under 2:00 minutes, set by elite CrossFit athletes (WODwell).
Q: Why does Fran feel so tough?
A: The high rep count and compound movements spike heart rate and quickly fatigue multiple muscle groups—making Fran deceptively brutal.
Conclusion
The Fran workout is a simple yet powerful way to test your fitness, push your limits, and join a global CrossFit tradition. Whether you’re looking to beat your best time or just survive your first attempt, remember to scale appropriately, use proper form, and enjoy the rush of finishing one of CrossFit’s most famous workouts.
Ready to challenge yourself? Head to your local CrossFit box or set up at home and give Fran a shot! Then share your time with the community and start working towards your next PR.