Fran workout

Fran Crossfit Workout

Overview of Fran Workout

Fran is a CrossFit benchmark workout that was created by Coach Greg Glassman in 2004. It is named after a woman named Fran, who was one of the first athletes to complete the workout. Fran is a popular workout that is often used in CrossFit competitions, including the CrossFit Games, Regionals, and Open. The workout involves two simple movements: thrusters and pull-ups. It is a high-intensity workout that is designed to be completed as quickly as possible. The workout is known for its level of difficulty and the benefits it provides, including increased strength, endurance, and cardiovascular fitness.

Fran Workout: Workout Description

The Fran workout consists of two movements: thrusters and pull-ups. The workout is performed for time, with the goal of completing the workout as quickly as possible. The recommended weight for the thrusters is 95 pounds for men and 65 pounds for women. The recommended number of repetitions for the workout is 21-15-9, which means that the athlete performs 21 thrusters, followed by 21 pull-ups, then 15 thrusters, followed by 15 pull-ups, and finally 9 thrusters, followed by 9 pull-ups. The athlete must complete all the repetitions of one movement before moving on to the next movement. The workout is scored by the time it takes to complete all the repetitions.

Fran Workout: Variations and Scaling Options

  • Reducing the weight of the thrusters
  • Using a resistance band for the pull-ups
  • Doing jumping pull-ups instead of regular pull-ups
  • Reducing the number of repetitions

These scaling options are designed to make the workout more accessible to athletes who are not yet able to complete the workout as prescribed. They can also be used by athletes who want to focus on improving their technique or building strength before attempting the workout as prescribed.

Fran Workout: Tips and Strategies

  • Pace yourself: Fran is a high-intensity workout that can be very challenging. It is important to pace yourself and not go too hard too soon.
  • Focus on technique: Good technique is essential for completing the workout safely and efficiently. Athletes should focus on maintaining good form throughout the workout.
  • Break up the repetitions: The workout is designed to be completed in sets of 21-15-9. Athletes should break up the repetitions into smaller sets to avoid burning out too quickly.
  • Use a kipping pull-up technique: The kipping pull-up technique is a more efficient way to perform pull-ups and can help athletes complete the workout more quickly.
  • Warm up and cool down: The Fran workout is a demanding workout that can put a lot of stress on the body. Athletes should warm up properly before attempting the workout and cool down properly afterwards to prevent injury.

Athlete Performance

The average times for completing the Fran workout vary depending on the athlete’s level of fitness. Here are some average times for different levels of athletes:

  • Beginner: 10-15 minutes
  • Intermediate: 7-10 minutes
  • Advanced: 5-7 minutes


The Fran workout is a challenging and intense workout that is designed to improve strength, endurance, and cardiovascular fitness. It consists of two movements: thrusters and pull-ups, and is performed for time. Athletes can scale the workout to make it more accessible, and should follow tips and strategies to complete the workout efficiently and safely. By incorporating the Fran workout into their training routine, athletes can improve their overall fitness and performance.