For Time: 21-15-9, Thruster 95/75 lbs, Pull-ups
Primary movement: Thrusters/Pullups
Fran is the most famous benchmark workout in CrossFit: 21-15-9 reps of thrusters (95/65 lb) and pull-ups, for time. Introduced by Greg Glassman in the early days of CrossFit, it is short, brutally intense, and the single most common measuring stick between CrossFit athletes worldwide. The couplet pairs a full-body push (thruster) with a pull (pull-up), driving heart rate to maximum in under 10 minutes for most athletes. Your Fran time is one of the clearest indicators of your conditioning and barbell cycling ability.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 10:00+ | 11:00+ |
| intermediate | 6:00 | 7:00 |
| advanced | 4:00 | 4:30 |
| elite | sub 3:00 | sub 3:30 |
Top Games athletes have gone under 2 minutes.
Go unbroken on the 21 thrusters if possible - the weight is light, and putting the bar down costs more than slowing down. Break pull-ups early and strategically (e.g. 11-10, 8-7, 9) rather than going to failure. Keep transitions under 5 seconds: the workout is won and lost between movements. Breathe at the top of every thruster. If you can't do the thrusters unbroken at least in the round of 9, the weight is too heavy for the intended stimulus - scale down.
Scaled: 21-15-9 thrusters (65/45 lb) and jumping pull-ups or ring rows. Beginner: 15-12-9 thrusters with an empty bar or dumbbells and ring rows. The goal is to finish under 10 minutes with high intensity - reduce load before reducing reps.
Log every result, see your progress over time, and know exactly where you stand.