Fran: An Iconic Benchmark

CrossFit is known for its intense and effective workouts, but some of the most iconic and beloved workouts are known as the “Girls”. These benchmark workouts were designed to challenge athletes of all levels, while also serving as measurable milestones for progress. Among the most famous of the “Girls” is Fran, a workout that has become a rite of passage for many CrossFitters due to its combination of strength, endurance, and speed.

The “Girls” Workouts: CrossFit’s Iconic Benchmarks

The “Girls” workouts are a series of CrossFit benchmark WODs designed to test various aspects of fitness, from strength and stamina to power and coordination. These workouts are named after women, and their simplicity, intensity, and high skill requirements make them an essential part of CrossFit culture.

The Girls workouts serve multiple purposes in the CrossFit world:

• Measuring Progress: The “Girls” are repeated benchmarks, allowing athletes to test their progress over time. By comparing their times and performances from one attempt to the next, athletes can track improvements in their fitness levels.
• Standardizing Workouts: These workouts are consistent, which means athletes everywhere are performing the same challenges. This consistency makes it easy to compare times and performances within the CrossFit community, from beginners to seasoned athletes.
• Celebrating Intensity: Each workout is intense and challenges athletes to push their limits. They are short but high-intensity, often focusing on bodyweight exercises, Olympic lifts, or functional movements.

While all the “Girls” workouts are widely recognized within the CrossFit community, Fran stands as one of the most famous. Let’s take a closer look at this legendary WOD and what makes it such a cornerstone of CrossFit training.

Fran: The Workout

Fran is a fast-paced, high-intensity workout that has become one of CrossFit’s most iconic benchmarks. It combines two foundational movements—thrusters and pull-ups—to test an athlete’s strength, power, endurance, and mental toughness.

For Time:

• 21-15-9 Reps of:
  • Thrusters (95/65 lbs)
  • Pull-ups

Breaking Down Fran:

At first glance, Fran might seem like a simple workout: 21 reps, then 15, and then 9. But when you dig deeper, it’s clear that this workout is a true test of fitness.

1. Thrusters (95/65 lbs): The thruster is a combination of two movements: the front squat and the push press. You squat the barbell down to the front rack position, then use the power from your legs to drive the bar overhead. The thruster engages your entire body—from the legs, core, and shoulders—making it both a strength and conditioning exercise. The prescribed weight for Fran is 95 lbs for men and 65 lbs for women, but scaling the weight to a manageable level is common for athletes of all levels.
   The thruster is an intense, full-body movement, and doing 21 reps in the first round can quickly become grueling. The combination of strength and endurance needed for thrusters is what makes Fran so challenging.
2. Pull-ups: After the thrusters, athletes move to pull-ups, a bodyweight movement that targets the upper body, particularly the back, shoulders, and arms. Pull-ups are often a challenging movement for many athletes, especially when fatigued. The high volume of pull-ups (21 in the first round, followed by 15 and then 9) means that your grip and pulling power will be pushed to the limit.

Why Fran is So Iconic

There are several reasons why Fran is one of CrossFit’s most well-known and widely recognized workouts:

1. Speed and Intensity: Fran is a sprint of a workout, typically lasting between 2 to 7 minutes for most athletes, making it one of the shortest yet most intense workouts. The combination of thrusters and pull-ups tests the limits of cardiovascular conditioning, while also challenging strength and muscular endurance. Since it’s a 21-15-9 rep scheme, athletes don’t get much time to rest—this makes Fran a true test of power and endurance.
2. Full-Body Challenge: While Fran might seem simple, it requires athletes to engage every major muscle group. The thruster is a full-body movement that uses your legs, core, and upper body, and the pull-ups focus on the upper body and grip. Performing both exercises in a high-intensity sequence taxes multiple systems of the body, making it a holistic fitness test.
3. Scaling and Accessibility: Although Fran is a high-intensity workout, it is easily scalable to suit athletes of all levels. The prescribed weights (95/65 lbs) may be challenging for some, so lighter weights can be substituted. Likewise, if strict pull-ups are difficult, athletes can modify the pull-up movement by using bands, performing jumping pull-ups, or even substituting ring rows.
4. A Mental Challenge: Beyond its physical demands, Fran is a mental challenge. The short, intense nature of the workout means that athletes need to push through the fatigue and discomfort in order to finish quickly. It’s a great way to build mental toughness, as the temptation to slow down and rest is high, but the goal is to push through it.
5. Benchmark for Progress: One of the most important aspects of Fran is its role as a benchmark workout. Completing Fran is a rite of passage for many CrossFitters, and it offers a way to measure progress over time. Whether you’re able to lift more weight, perform pull-ups more efficiently, or simply complete the workout faster, Fran is an excellent way to assess improvement in strength, conditioning, and mental grit.

Tips for Tackling Fran

1. Break Up the Thrusters: The thrusters are often the most challenging part of Fran, especially in the first round of 21. If you’re new to Fran, consider breaking up your thrusters into smaller sets, such as 7-7-7. This will help prevent fatigue from setting in too early.
2. Pace Your Pull-ups: Don’t let your grip give out on the pull-ups. Consider breaking the 21, 15, and 9 pull-ups into smaller sets (e.g., 10-5-5 or 7-7-7). This will allow you to keep a steady pace and prevent your arms from burning out too quickly.
3. Use Proper Technique: While speed is important, it’s essential to maintain proper form throughout Fran. Keep your core engaged during the thrusters to avoid injury and focus on smooth, controlled movements. During the pull-ups, avoid swinging excessively and focus on engaging your lats to avoid relying too much on your arms.
4. Mindset is Key: Fran is quick but intense, and it will push you to your limits. Stay focused on the end goal and remind yourself that the discomfort is temporary. It’s all about pushing through the short, high-intensity burst to get that sense of accomplishment once you’re finished.

Conclusion: The Legacy of Fran

Fran is more than just a workout; it’s a symbol of the intensity, power, and community that define CrossFit. From beginners to advanced athletes, Fran serves as a benchmark, a mental challenge, and a measure of how far you’ve come in your fitness journey. It’s a workout that highlights the importance of strength, conditioning, and resilience, and it’s one that CrossFit athletes everywhere continue to tackle with determination and enthusiasm.

When you face Fran, you’re not just completing another WOD—you’re joining a global community of athletes who embrace the grind, challenge themselves, and honor the spirit of CrossFit. Whether you’re doing Fran for the first time or the hundredth, remember that it’s not just about the time on the clock—it’s about pushing yourself to be better, faster, and stronger.