Fran is a short CrossFit benchmark built around thrusters and pull-ups. The goal is fast, technically controlled work rather than turning a sprint into a long strength session.
Fran workout
21-15-9 reps for time:
- Thrusters — 95 lb men / 65 lb women
- Pull-ups
| Round | Thrusters | Pull-ups |
|---|---|---|
| 1 | 21 | 21 |
| 2 | 15 | 15 |
| 3 | 9 | 9 |
| Total | 45 | 45 |
Start the clock before the first thruster and stop after the ninth pull-up in the final round. All rest and transitions count toward your time. Rx barbell loading is 95 lb for men or 65 lb for women; by conversion, approximately 43.1 kg or 29.5 kg. Record the actual total load if using metric plates.
What Fran tests
Fran combines leg drive, overhead pressing and pulling with very little opportunity to hide. The intended stimulus is a hard, short effort with transitions kept minimal.
How to scale Fran
Reduce the thruster load until repeated sets are realistic and use assisted pull-ups or ring rows if pull-up volume would force long breaks. Keep the fast time domain. One CrossFit scaling example keeps 21-15-9 with 75/55 lb thrusters and pull-ups scaled as needed; choose loading that allows at least 15 consecutive thrusters when fresh. Other scaled versions may also reduce reps. Log the version you actually perform.
Beginner Fran: October 5, 2026 version
CrossFit's October 5, 2026 beginner option uses 15-12-9 thrusters and ring rows for time, with a 35 lb barbell for women or 45 lb for men. Complete both movements at 15 reps, then both at 12, then both at 9: 36 thrusters and 36 rows in total.
Start before the first thruster and stop after the final row; include all rest and transitions. These are that source's suggested loads, not a requirement to use a bar that is too heavy. Further load or row adjustments make this your own scaled version: record them. This reduced-rep option differs from the 21-15-9 scaling example above and from the full Rx benchmark.
Warm up for the version you will perform
Editorial warm-up adaptation: The sequence below condenses CrossFit's Fran preparation guide, read October 21, 2026. The five-rep choices use the lower end of its suggested 5–10-rep thruster drills. Use a light training bar if an empty standard bar is too heavy; the warm-up is outside your score.
- Begin with easy aerobic movement, shoulder movement and unweighted squats until you can move comfortably.
- With a light bar, rehearse five front squats, five push presses and five combined thrusters. Keep the squat and overhead finish controlled.
- Practice your chosen pulling version. Use ring rows for the beginner card, rather than introducing kipping as a prerequisite.
- Rehearse five light thrusters plus three pulling reps, then five at your intended workout load plus three pulling reps. Adjust the workout before starting if that rehearsal is not controlled or feels near failure.
Fran benchmark context
Compare Fran attempts only when the loading, pull-up style, repetition standards and substitutions match. Record the date and total time, including rest and transitions, and label the scaled version used. Your previous like-for-like score is more useful than an average without a defined athlete population and scoring standard.
Fran reps and movement standards
There are 45 thrusters and 45 pull-ups: 90 repetitions in total. A thruster combines a below-parallel front squat with a continuous drive to an overhead finish, with hips, knees and arms extended. Standard pull-ups finish with the chin above the bar; chest-to-bar is a different prescription. Review CrossFit’s thruster instruction and pull-up guidance before testing.
Record your thruster load, pull-up style, substitutions and time. A strict-pull-up attempt and a kipping attempt are different comparisons. Dynamic pull-ups require a suitable installed bar and learned technique.
A practical Fran set plan
For example, split the thrusters 7-7-7, then 5-5-5, then 5-4 if going unbroken would cause failure. Use brief planned breaks, not a sprint followed by a long stop. Choose smaller repeatable pulling sets when necessary. The rep total stays the same; the example is a pacing option, not an official standard or a required target time.
Fran strategy
Choose your first-round break before starting. Athletes who cannot comfortably cycle 21 thrusters should split early rather than reaching failure. Move immediately between stations and keep pull-up sets below the point where grip or technique collapses.
Choosing palm protection for the pull-ups? Our pull-up grip comparison explains chalk-compatible materials, no-chalk bar setups and fingerless versus finger-hole designs. Choose a fit you can manage comfortably during transitions and keep planned breaks when needed.
Substitutions
Use dumbbell thrusters when a barbell is unavailable. Replace pull-ups with assisted pull-ups or rows while preserving a similar pulling demand and pace.
Find movement standards and scaling options.
Open workout generator settings
Related guide: log dumbbell load per hand.
Keep a repeatable Fran record
Record each round’s split and pulling variation. For dumbbell thrusters, enter load per hand, number of dumbbells and movement variation; do not label their combined mass as a verified barbell equivalent. A one-dumbbell alternating version also needs its side-count rule. Keep 21-15-9 or the chosen reduced scheme and compare matching versions.
Download the fran log (CSV). Open it in your spreadsheet app or print it; keep the exact version and standards with each result.
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