Benchmark WOD · Girl WOD
FRAN WOD
21-15-9 thrusters and pull-ups, for time. Short, brutal and the best-known benchmark in functional fitness. Here is the workout, what a good time looks like and how to scale it.
- 21-15-9 reps of:
- Thrusters
- Pull-ups
Rx: thrusters at 43 / 29 kg (95 / 65 lb)
What is a good Fran time?
| Level | Time |
|---|---|
| Elite | under 3:00 |
| Advanced | 3:00–5:00 |
| Intermediate | 5:00–8:00 |
| Beginner | 8:00+ (often scaled) |
Rough community ranges at Rx, not official standards. Your own last attempt is the number that matters most.
How to scale Fran
Scale so you finish with good movement and roughly the intended stimulus, not so you survive at Rx.
- Lighter barbell: 30 / 20 kg (65 / 45 lb) or an empty bar, so you can keep moving.
- Pull-ups: banded or jumping pull-ups, or ring rows.
- Fewer reps: 15-12-9 or 12-9-6 if you are new to the movements.
Fran strategy and tips
Fran rewards staying close to unbroken. A common plan is the thrusters in one or two sets per round and the pull-ups in quick, small sets, so your grip and your lungs give out at about the same time.
Warm up properly before you start: a few rounds of light thrusters and pull-ups and one short hard effort, so the first round of 21 does not shock your system.
Log Fran in FreeWOD
Log your time, the barbell weight and whether your pull-ups were Rx. When you repeat Fran in a few months, you compare the same version instead of guessing.