Hard Difficulty
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Fran HERO WOD
Honoring Fran
One of the most famous CrossFit workouts, featuring thrusters and pull-ups in a 21-15-9 rep scheme.
Choose Your Skill Level
The Workout
- 21-15-9 reps for time of:
- Thrusters (95/65 lb)
- Pull-ups
Time Cap
10 minutes
Rx Standards
Men (Rx)
95lb thrusters
Women (Rx)
65lb thrusters
Equipment Needed
Barbell
Plates
Pull-up bar
Recommended Gear
- Hand grips (for pull-ups and K2E)
- Thumb tape (for thrusters and deadlifts)
- Knee sleeves (for thrusters and deadlifts)
- Wrist wraps (for HSPU and thrusters)
- Chalk
- Lifters (for thrusters and deadlifts)
Strategy Overview
This is a high-intensity workout that tests both strength and endurance. The key is to push hard and minimize rest.
Honoring a Hero
Fran is one of the most famous CrossFit workouts, named after a hurricane. It has become a benchmark for CrossFit athletes worldwide.
"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13
Quick Tips for Success
1
This is a classic CrossFit benchmark
2
Push hard on thrusters
3
Break pull-ups before failure
4
Focus on work capacity