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Fran

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

For Time
Format
2–8 min
Typical time
The workoutFor Time

21-15-9 reps for time:

Thruster: 43/29 kg

Pull-up

2–8 min
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Stimulus & strategy

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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Fran

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

The workout (For Time)

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

Scaling

Coaching tips

Sweatlas is not affiliated with or endorsed by CrossFit, LLC. “CrossFit” is a registered trademark of CrossFit, LLC.