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Fran WorkoutThe CrossFit Benchmark

21-15-9 thrusters and pull-ups. The workout that defines CrossFit. Sub-3 minutes is elite, sub-2 is legendary. Time your Fran and track your progress toward that PR.

21-15-9 rep scheme

Thrusters 95/65 lb

Pull-ups (kipping allowed)

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Master the Most Famous WOD

Fran is simple but brutal - here's how to attack it

The Fran Protocol

21 thrusters, 21 pull-ups, 15 thrusters, 15 pull-ups, 9 thrusters, 9 pull-ups. RX weight: 95 lb (men) / 65 lb (women). Go fast, go unbroken if you can.

Track Your Fran Time

Your Fran time is your CrossFit benchmark. Track it over months and years. Watch yourself improve from 8 minutes to 5 minutes to sub-3. Every second counts.

Scaling Options

Not RX ready? Scale the weight (75/55, 65/45, or even a PVC pipe). Scale pull-ups to jumping pull-ups, ring rows, or banded. Build up to RX over time.

Elite Standards

Sub-2:00 is world-class (Rich Froning: 1:50). Sub-3:00 is elite. Sub-4:00 is very competitive. Sub-5:00 is solid. Track where you stand and set your goals.

Why Fran Matters

The workout that put CrossFit on the map

The Ultimate Benchmark

Fran tests everything: cardiovascular endurance, strength, power, and mental toughness. It's short enough to go all-out but long enough to expose weaknesses.

A True Measure of Fitness

Your Fran time is one of the best single metrics of CrossFit fitness. It correlates with overall performance across many other workouts and movements.

The Fran Cough

If you've never experienced 'Fran cough' - that deep lung burn after going all-out - you haven't truly met Fran. It's a rite of passage in CrossFit.

Time Your Fran

Simple setup, brutal execution

Load Fran

Find Fran in the workout library or build it manually. Select your scaling if needed.

Set Up Your Equipment

Load your barbell, chalk your hands, position yourself under the pull-up bar. You won't want to move far between movements.

3, 2, 1... Go!

Hit start and give everything. The timer runs until you finish that last pull-up. Then collapse and remember why you love/hate CrossFit.

Fran Workout FAQ

Everything about the most famous CrossFit WOD

Fran is 21-15-9 reps of thrusters (95/65 lb) and pull-ups, performed for time. It's one of the original CrossFit 'Girl' benchmark workouts, named like hurricanes because they leave destruction in their wake.

World-class: under 2:00. Elite: 2:00-3:00. Very good: 3:00-4:00. Good: 4:00-5:00. Solid: 5:00-7:00. Beginner: 7:00+. These times are for RX weight with full range of motion.

If you can't do 21 unbroken thrusters at RX weight fresh, or 21 unbroken pull-ups, consider scaling. The goal is intensity - Fran should be a sprint, not a grind.

Either is allowed in CrossFit. Butterfly is faster for high-volume. Kipping is more sustainable. Strict would make Fran much slower. Choose based on your skills.

Test Fran every 2-3 months to measure progress. Doing it weekly will lead to burnout and won't give you accurate benchmarks. Train the movements separately, then test.

Still have questions?

Ready to Test Your Fran?

Download EVOX and time the most iconic CrossFit workout. Track your progress, chase that PR, and join the millions who've been humbled by Fran.