Fran Benchmark WOD
The most famous CrossFit benchmark WOD. 21-15-9 reps of thrusters and pull-ups for time. Fast, brutal, and humbling.
The Workout
21-15-9 reps for time of:
Thrusters (95/65 lb)
Pull-ups
Rx Standards:
Men: 95 lb thrusters
Women: 65 lb thrusters
Time Cap:
10:00 (elite athletes finish in 2-4 minutes)
Equipment Needed
- Barbell
- Pull-up bar
- Plates
Time Standards
History of Fran
Fran is one of the original CrossFit benchmark WODs, created in the early 2000s. It's named using the CrossFit tradition of giving female names to benchmark workouts (inspired by the naming of hurricanes). Fran has become the gold standard test of CrossFit fitness—fast, measurable, and universally dreaded. Elite athletes finish in under 2 minutes, but for most, Fran is a 3-6 minute test of pain tolerance.
Complete Strategy Guide
Fran is a sprint. The goal is to move as quickly as possible while managing the grip fatigue and lung burn. Breaking up sets strategically is key—going unbroken rarely works unless you're elite. The thruster weight should feel light, and pull-ups must be efficient.
Beginner Strategy
Scale appropriately and focus on completing the workout. Don't worry about time—focus on movement quality and consistent pacing.
Pacing
- • Break thrusters early: 11-10, 8-7, 5-4 or similar
- • Break pull-ups into manageable sets: 7-7-7, 5-5-5, 3-3-3
- • Take short breaks (5-10 seconds) between sets
- • Don't rush transitions—set up properly
Movement Tips
- • Keep elbows high on thrusters to avoid pressing out
- • Full hip and knee extension at top of thruster
- • Use kipping pull-ups if proficient, otherwise strict or assisted
- • Maintain hollow body position on pull-ups
Scaling Options
- • Thrusters: 65/45 lb or 45/35 lb
- • Pull-ups: Banded pull-ups, ring rows, or jumping pull-ups
- • Reps: 15-12-9 or 12-9-6 instead of 21-15-9
- • Use PVC pipe to practice thruster mechanics if needed
Pro Tips
- • Chalk up before starting—grip will fail
- • Breathe at the top of thrusters (lockout position)
- • If you can't string pull-ups, do singles with quick re-grips
- • Warm up thrusters and pull-ups thoroughly
- • Film yourself to check thruster depth and pull-up standards
Intermediate Strategy
Aim for bigger sets while managing fatigue. You should be able to go unbroken on the round of 9, and possibly the round of 15.
Pacing
- • Thrusters: 21 unbroken (or 11-10), 15 unbroken, 9 unbroken
- • Pull-ups: 11-10, 8-7, 9 unbroken
- • Minimize transitions—move quickly between movements
- • Rest no more than 5-10 seconds between sets
Movement Tips
- • Use a smooth, rhythmic thruster cadence
- • Catch the bar in a front squat, don't drop it to shoulders
- • Butterfly or fast kipping pull-ups if efficient
- • Control descent on pull-ups to maintain rhythm
Scaling Options
- • Consider Rx weight if you can thruster 95/65 for 10+ unbroken
- • Use strict pull-ups if kipping isn't efficient yet
- • Try 75/55 lb if 95/65 causes technique breakdown
- • No scaling needed if you're in this range
Pro Tips
- • Your first thruster should feel easy—if not, scale the weight
- • The round of 15 is where most people break—plan for it
- • If grip fails, use wrist wraps or tape
- • Practice thruster cycling for sets of 15+ in training
- • Film for no-rep thrusters (not below parallel)
Advanced Strategy
This is a sprint. Elite athletes finish in 2-4 minutes. The strategy is minimal breaks, maximum efficiency, and pushing through discomfort.
Pacing
- • Thrusters: All unbroken if possible (21-15-9)
- • Pull-ups: 21 unbroken (or quick 11-10), 15 unbroken, 9 unbroken
- • Move immediately between movements (3-5 seconds max)
- • No breaks within sets—commit to unbroken
Movement Tips
- • Aggressive thruster cycling—use bounce out of the squat
- • Minimal pause at lockout—just enough to breathe
- • Butterfly pull-ups for speed (if proficient)
- • Land with bent knees to absorb impact and maintain rhythm
- • Use hook grip on barbell to save forearms
Scaling Options
- • Rx weight (95/65 lb) should be doable for 21 unbroken
- • No scaling at this level—Fran is designed for Rx
- • If you scale, you're not yet advanced (and that's okay!)
Pro Tips
- • Warm up aggressively—hit sets of 10 thrusters and 10 pull-ups
- • Mental prep: this will hurt, embrace it
- • The round of 21 should feel too easy—don't hold back
- • Break pull-ups if grip fails, but avoid it if possible
- • Post-WOD: lie down immediately, Fran hangover is real
- • Track your time—sub-3:00 is advanced, sub-2:00 is elite
General Tips for Fran
This is a sprint—if you're not completely gassed, you went too slow
Your lungs will burn more than your muscles
Practice thruster-to-pull-up transitions to minimize downtime
Chalk is essential—grip failure ends the workout
Video your workout to verify depth on thrusters and chin over bar on pull-ups
Expect to feel nauseous—have a plan (trash can nearby)
Retest every 3-6 months to track progress
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