What is the workout Fran?

Fran is for time: 21-15-9 reps for time: Thruster — 43 kg (95 lb) / 29 kg (65 lb) Pull-up

Fran

Q: What is a good Fran time?

2–8 min is a typical finishing range for Fran. A flat-out sprint. Fran is meant to be sub-10 and often sub-5 — go unbroken as long as you dare and expect the barbell to feel heavy fast.

The three-minute lung-burner everyone measures themselves by.

The workout (For Time)

21-15-9 reps for time:
Thruster — 43 kg (95 lb) / 29 kg (65 lb)
Pull-up

Estimated time: 2–8 min. A flat-out sprint. Fran is meant to be sub-10 and often sub-5 — go unbroken as long as you dare and expect the barbell to feel heavy fast.

Standards

Rx men: 43 kg thruster · Rx women: 29 kg thruster
Thruster from the front rack to full lockout overhead; pull-ups chin over the bar.

Scaling

Drop the load so the first 21 thrusters are unbroken.
Swap pull-ups for banded pull-ups or ring rows.

Coaching tips

Break the 15s before you have to, not after — a short breath beats a long stall.
Keep your elbows high on the thruster so the bar rides the shoulders, not the arms.

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