Beginner Strategy View Full WOD Details →

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.

Beginner Pacing Strategy

1

Take your time with each movement

2

Break up reps into manageable sets

3

Rest between sets to maintain form

4

Focus on completing the workout

Beginner Movement Tips

1

Thrusters: Focus on form, break into small sets

2

Pull-ups: Use bands or ring rows if needed

3

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.

1

Reduce weight to 65/45 lb

2

Band-assisted pull-ups or ring rows

3

Reduce reps: 15-12-9 or 12-9-6

4

No time cap for beginners

Beginner Success Tips

1

Focus on thruster form

2

Don't rush the movements

3

Take breaks when needed

4

Celebrate completing the workout

Ready to Take on Fran as a Beginner Athlete?

Use these beginner strategies to honor Fran with your best effort.