The GirlsFor time · Time cap 10 min
Fran
Fran is the most famous CrossFit benchmark: 21-15-9 reps of thrusters and pull-ups, done as fast as possible. It is short, brutal and the workout most athletes use to measure their progress over the years.
The workout
21-15-9 reps for time of:
Thrusters (95/65 lb, 43/30 kg)
Pull-ups
Movement standards
- Thruster: the bar starts from a full front squat (hip crease below the knee) and finishes locked out overhead with hips and knees extended.
- Pull-up: start from a full hang with arms extended; the chin must clearly pass over the bar. Kipping and butterfly are allowed.
- Reps are done in order: 21 thrusters, 21 pull-ups, 15 and 15, 9 and 9.
- Rx load is 95 lb (43 kg) for men and 65 lb (30 kg) for women.
Scaling
- Reduce the load to 75/55 lb (34/25 kg) or an empty bar while keeping the full range of motion.
- Swap pull-ups for jumping pull-ups, banded pull-ups or ring rows.
- Keep the 21-15-9 rep scheme; the intended stimulus is a fast, unbroken-as-possible effort under 10 minutes.
What is a good Fran time?
| Level | Result |
|---|---|
| Beginner | 8 to 12+ min (scaled or Rx) |
| Intermediate | 5 to 8 min Rx |
| Advanced | 3 to 5 min Rx |
| Elite | under 3 min Rx |
Indicative community ranges for a healthy adult, not official standards. Your own progression matters more than the tier.
Tips
- Break the first 21 thrusters before you have to, for example 12 and 9, so you can keep moving on the pull-ups.
- Breathe at the top of the thruster and keep the bar close on the way down.
- Plan your pull-up sets in advance; grip fatigue is what stops most people.
- Test Fran no more than every 8 to 12 weeks so you actually see progress.
Frequently asked questions
Log your Fran time in RxApp
Free, no gym needed. Track your PRs, see your progression in a chart and compare Rx and scaled.
iOS app in the App Store. Android is coming: join the waitlist and we'll email you at launch.