Scaled Fran
scale Fran
15 thrusters (45/35 lb)
15 ring rows or banded pull-ups
12 each
9 each
Hero WODFor Time15 min cap
Fran WOD: Guide, Strategy & How to Go Sub-5 Minutes
CrossFit Benchmark
Named in the CrossFit tradition of naming benchmark WODs after women
Fran is the definitive CrossFit benchmark: 21-15-9 reps of thrusters (95/65 lb) and pull-ups, performed for time. It looks manageable. It never is. The combination of a heavy compound movement — thruster demands hip, quad, shoulder, and core — with pulling work creates a lactate spike within the first 90 seconds that most athletes underestimate until they are already in it. "What's your Fran time?" is how CrossFitters introduce themselves. Sub-5 minutes is intermediate. Sub-3 minutes is elite. This guide gives you the strategy, pacing, and scaling to get there — regardless of where you are starting from.
Quick answer
Fran is best used as a benchmark when you can preserve the intended stimulus while scaling movements, load, or total volume to your current level.
The Story
Fran is arguably the most famous workout in CrossFit — not a Hero WOD honoring a fallen servicemember, but a defining benchmark that separates fitness levels with brutal efficiency. "What's your Fran time?" is the CrossFit equivalent of a fitness handshake. The combination of thrusters and pull-ups at 21-15-9 reps creates a metabolic demand that is disproportionate to its apparent simplicity.
The WOD
Good Scores for Fran
Reference benchmarks across all fitness levels. Use these to set a realistic target before race day.
Beginner
Under 10 min
Intermediate
5–7 min
Advanced
3–5 min
Elite
Sub-3 min ("Sub-3 Fran")
Strategy & Coaching Tips for Fran
Set 21 into two manageable chunks
On the 21s, break thrusters into 12-9 or 11-10 from the start — do not go unbroken hoping to save time. The cost of dropping the bar early is seconds; the cost of failing on rep 18 is a full minute of recovery. Hold the bar in the rack position between reps if needed to avoid re-cleaning.
Transition in under 5 seconds
Fran times are made or broken at the transitions. Walk directly under the pull-up bar while the bar is still in your hands. Every second standing with your hands on your knees at a transition is a second you can never recover. Efficiency between movements is more valuable than raw speed within them.
Protect the set of 15
The 15s are where Fran is won. You should still have enough in the tank to push the pace here. If the 21s destroyed you, your 15s will collapse. Go slightly more conservative on the first round so the second round actually remains competitive.
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21 DB thrusters (35/20 lb each)
21 pull-ups
15 DB thrusters
15 pull-ups
9 DB thrusters
9 pull-ups
Scaling Options
RX
21-15-9 thrusters at 95/65 lb, kipping pull-ups.
- ›21 thrusters (95/65 lb)
- ›21 pull-ups
- ›15 thrusters
- ›15 pull-ups
- ›9 thrusters
- ›9 pull-ups
At-Home
Dumbbell thrusters + doorframe pull-up bar. Use heaviest pair available.
- ›21 DB thrusters (35/20 lb each)
- ›21 pull-ups
- ›15 DB thrusters
- ›15 pull-ups
- ›9 DB thrusters
- ›9 pull-ups
No Equipment
Replace thrusters with squat-to-press (air), pull-ups with inverted rows.
- ›21 air squat + overhead press (no load)
- ›21 inverted rows
- ›15 reps each
- ›9 reps each
Beginner
15-12-9 reps, lighter load, ring rows or banded pull-ups.
- ›15 thrusters (45/35 lb)
- ›15 ring rows or banded pull-ups
- ›12 each
- ›9 each
Equipment Needed (RX)
barbellpull-up bar
Your Fran Scores
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Frequently Asked Questions — Fran
What is the Fran WOD?
Fran is 21-15-9 reps of thrusters (95/65 lb) and pull-ups, performed for time. It is one of CrossFit's most famous benchmark workouts and a standard measure of functional fitness.
What is a good Fran time?
Sub-10 min is beginner, 5–7 min is intermediate, 3–5 min is advanced, sub-3 min ("Sub-3 Fran") is elite. Most competitive athletes aim to break 5 minutes.
Should I do Fran unbroken?
Only if your thruster max exceeds 135 lb (men) or 95 lb (women) and you can do 21+ unbroken kipping pull-ups. Most athletes should break the 21s: 12-9 thrusters and 15-6 or 12-9 pull-ups.
How do I improve my Fran time?
Two levers: thruster efficiency (keep the bar moving, use hip drive, avoid re-cleaning) and pull-up volume (build kipping efficiency, improve lat strength). Transition time — the seconds between bar and bar — is often the biggest hidden cost.
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