Fran - Beginner Guide
Master the Fran HERO WOD with beginner specific strategies, pacing tips, and scaling options.
Beginner Strategy Overview
Focus on completing the workout with good form. Don't worry about time initially.
Choose Your Skill Level
Beginner Pacing Strategy
Take your time with each movement
Break up reps into manageable sets
Rest between sets to maintain form
Focus on completing the workout
Beginner Movement Tips
Thrusters: Focus on form, break into small sets
Pull-ups: Use bands or ring rows if needed
Transitions: Take time to set up properly
Beginner Scaling Options
Remember: Scaling is Smart
The goal is to maintain the intended stimulus of the workout. Scale appropriately to challenge yourself while maintaining good form and the workout's character.
Reduce weight to 65/45 lb
Band-assisted pull-ups or ring rows
Reduce reps: 15-12-9 or 12-9-6
No time cap for beginners
Beginner Success Tips
Focus on thruster form
Don't rush the movements
Take breaks when needed
Celebrate completing the workout
Ready to Take on Fran as a Beginner Athlete?
Use these beginner strategies to honor Fran with your best effort.