Benchmark WOD Guide
Fran: Pacing Strategy and Unbroken Guide
How to pace Fran, when to go unbroken, Rx weights, time standards, and how to train specifically for a faster Fran time.
View Fran on WODmachineFran is 21-15-9 thrusters and pull-ups for time. At Rx (43 kg for men, 29 kg for women), it is one of the most iconic short conditioning benchmarks — uncomfortable from the first rep, over in under 10 minutes for most athletes, and a reliable measure of power-endurance improvement over time.
Most athletes' Fran time improves more from strategy than from raw fitness. Understanding when to go unbroken, how to pace the transitions, and how to approach the 9-rep round changes the result more than a few extra weeks of training.
Going Unbroken in Fran
Unbroken Fran (21 thrusters unbroken, 21 pull-ups unbroken, then 15, then 9) is the goal for competitive athletes targeting sub-4 minutes. For everyone else, the 21s being broken is normal and expected. A good intermediate strategy: 21 thrusters broken as 12+9, short rest, 21 pull-ups broken as 12+9 or 7+7+7. The 15s broken as 8+7. The 9s unbroken if possible. The key is minimising rest between sets, not chasing unbroken sets at the cost of long pauses.
Fran Time Standards
Beginner (first Fran, scaled): 10-18 minutes. Intermediate (Rx): 6-10 minutes. Competitive (Rx): 3:30-6 minutes. Elite: under 3 minutes. Women's Rx is 29 kg thrusters with pull-ups — times are typically 1-2 minutes longer than men's at equivalent fitness levels. If your first Rx Fran takes 12+ minutes, consider scaling the thruster weight to keep moving consistently.
Training to Improve Your Fran Time
Fran improvement comes from two specific capacities: barbell cycling under fatigue (thrusters at Rx weight for sets of 10+ without dropping), and pull-up volume under fatigue (kipping pull-ups in sets of 10+ after heavy legs). Training both together — a thruster EMOM followed immediately by pull-ups — builds the specific demand of the workout better than training them separately.
Frequently Asked Questions
What is the Fran workout?
Fran is 21-15-9 reps for time of barbell thrusters and pull-ups. Rx weight is 43 kg for men and 29 kg for women. It is typically completed in 3-12 minutes depending on fitness level.
What is a good Fran time?
Under 5 minutes is competitive. 5-8 minutes is solid intermediate. Under 3 minutes is elite. Your first Fran at Rx is likely to be 7-12 minutes — this is normal.
Should I do Fran kipping or strict?
Kipping pull-ups are standard for Fran as a conditioning benchmark. Strict pull-ups increase the time significantly and change the stimulus — they're a valid training choice but not typical for a timed Fran attempt.
Can I scale Fran?
Yes. Common scales: reduce thruster weight by 20-30%, use ring rows instead of pull-ups, or reduce reps to 15-12-9. The goal is to keep the workout under 10 minutes — if you expect to take longer than that at Rx, scale.