The Classic Fran
Master one of the most famous CrossFit benchmark workouts with proper scaling options and technique tips.
FRAN is a classic CrossFit workout that involves 21-15-9 repetitions of thrusters and pull-ups. For men, the thruster weight is 95 pounds, and for women, it’s 65 pounds.
Workout Details
For Time:
- 21-15-9 reps of:
- Thrusters (95/65 lb)
- Pull-ups
Target Time: Sub-5 minutes (Elite)
Table of Contents
- Fast Transitions
- Positioning Your Equipment
- Be Methodical, Not Just Fast
- Breathing During FRAN
- Quick Recovery Between Sets
- Scaling If Needed
- Final Thoughts
Fast Transitions
When doing FRAN, speed is everything. Transition time is a killer, and often people focus so much on their thrusters that they forget to hustle over to the pull-up bar. You need to eliminate transition time by jumping straight from the thrusters to the pull-ups. Here’s how to do it:
- Quick Drops: Drop the barbell after your last rep and immediately turn around.
- No Walks: Don’t mosey over to the pull-up bar! Hop on it as soon as you finish.
- Faster Transitions > Faster Thrusters: If you have to slow down your thrusters just a tad, that’s okay. The key is to reduce time between exercises.
Positioning Your Equipment
Where you place your equipment is critical for reducing wasted time. If your barbell and pull-up bar are far apart, you’re going to lose valuable seconds. Here’s a pro tip:
- Keep Your Barbell Close: Place the barbell right next to the pull-up bar. After you finish your thrusters, drop the bar and immediately jump on the pull-up bar. It’s all about convenience and reducing those little delays!
Be Methodical, Not Just Fast
Going all-out for every rep is tempting, but unless you’re at a super high fitness level, that approach will lead to quick burnout. Here’s how to pace yourself:
- Find Your Rhythm: Be quick but methodical in your reps. It’s about maintaining consistent effort throughout the workout.
- Don’t Overexert: Don’t attempt to go faster than your sustainable pace. If you try to sprint through every rep, you’ll hit a wall faster than you think.
Breathing During FRAN
Believe it or not, breathing is often overlooked in the heat of the moment. But if you want to keep your stamina, breathing is crucial. Here’s how you can optimize your breathing:
- During Thrusters: Breathe at the top of each rep (yes, while holding the bar overhead). This will help maintain oxygen flow to your muscles.
- During Pull-ups: Whether you’re kipping, butterfly, or strict, don’t hold your breath. Take short, controlled breaths to keep your energy levels high.
Pro Tip: Write “BREATHE” on your whiteboard or have a reminder visible. Sometimes, you just need a little nudge to stay focused on your breath!
Quick Recovery Between Sets
When you drop the bar after your thrusters or come off the pull-up bar, don’t waste time. Here’s the best way to handle recovery:
- No Chalk or Water Breaks: Don’t grab chalk or walk around to catch your breath. As soon as you drop the bar or finish the pull-up set, take a couple of breaths, and immediately get back to work.
- Stay Engaged: The key is consistency—if you stop for too long, your momentum is lost. Stay near your equipment and jump right back in.
Scaling If Needed
If you’re struggling to finish FRAN in under 10 minutes, it might be time to scale. Scaling doesn’t mean you’re weak—it’s about building strength and speed to eventually tackle the workout RX (as prescribed). Here’s what you can scale:
| Exercise | Scaling Option |
|---|---|
| Thrusters | Lighter weights (e.g., 65lbs for men, 45lbs for women) or Dumbbell Thrusters |
| Pull-ups | Jumping Pull-ups, Assisted Pull-ups, or Ring Rows |
Pro Tip: If you can’t complete FRAN in under 10 minutes, scaling your reps or weights will give you the best stimulus to improve for the future.
Final Thoughts
FRAN is one of the most iconic workouts, and with these tips, you can conquer it. Focus on fast transitions, methodical pacing, and consistent breathing. Don’t let the little things, like positioning or recovery time, trip you up.
Remember, Fran is a sprint, and it’s all about keeping the intensity high without crashing early. Follow these steps, and you’ll be hitting new PRs in no time.
Interested in improving your FRAN time? Check out WODprep.com for more in-depth coaching and tips that will help you crush your next workout. Subscribe to our newsletter and get access to exclusive content to level up your fitness!
