Benchmark training
The most famous CrossFit benchmark WOD. 21-15-9 reps of thrusters and pull-ups for time. Fast, brutal, and humbling.
The prescription
Start with what the workout asks for, then select the version that lets you maintain good reps and the intended effort.
Men · Rx
95 lb thrusters
Women · Rx
65 lb thrusters
Time cap
10:00 (elite athletes finish in 2-4 minutes)
Workout format
for time
Workout context
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.
Progression path
The goal is not to force the same version of the WOD on every athlete. It is to keep useful training exposure while you build toward better benchmark performances.
beginner
Learn the movement standard, choose an honest starting point, and keep the work repeatable.
Scale appropriately and focus on completing the workout. Don't worry about time—focus on movement quality and consistent pacing.
PacingBreak thrusters early: 11-10, 8-7, 5-4 or similar
MovementKeep elbows high on thrusters to avoid pressing out
ScalingThrusters: 65/45 lb or 45/35 lb
Coach noteChalk up before starting—grip will fail
intermediate
Preserve the intended effort while building capacity, consistency, and better pacing.
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.
PacingThrusters: 21 unbroken (or 11-10), 15 unbroken, 9 unbroken
MovementUse a smooth, rhythmic thruster cadence
ScalingConsider Rx weight if you can thruster 95/65 for 10+ unbroken
Coach noteYour first thruster should feel easy—if not, scale the weight
advanced
Use a sharper execution plan once the movement quality and capacity are already in place.
This is a sprint. Elite athletes finish in 2-4 minutes. The strategy is minimal breaks, maximum efficiency, and pushing through discomfort.
PacingThrusters: All unbroken if possible (21-15-9)
MovementAggressive thruster cycling—use bounce out of the squat
ScalingRx weight (95/65 lb) should be doable for 21 unbroken
Coach noteWarm up aggressively—hit sets of 10 thrusters and 10 pull-ups
Scaling is skill building
A quality scale can keep you moving, reinforce useful positions, and build the physical and technical base you need for a future full-Rx attempt.
Execution notes
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
Recommended gear
Keep building
Build the right base first. Your time becomes more meaningful when the movement and plan hold up.