Fran
21-15-9 Thrusters & Pull-Ups
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The workout (Rx)
Cap 10:0021-15-9 reps for time of
- Thrusters 95/65 lb, 43/29 kg
- Pull-ups
| Rx load | Men | Women |
|---|---|---|
| Thruster barbell | 95 lb (43 kg) | 65 lb (29 kg) |
Scaling Fran
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
21-15-9 reps for time of: Thrusters (65/45 lb, 29/20 kg) Jumping pull-ups or ring rows
Beginner
15-12-9 reps for time of: Thrusters with an empty barbell or light dumbbells Ring rows
Fran times by level
| Level | Typical time |
|---|---|
| Beginner | Over 8:00 |
| Intermediate | 5:00–8:00 |
| Advanced | 3:00–5:00 |
| Elite | Under 3:00 |
Approximate Rx times from community results. Use them as a rough guide, not a standard.
All-time leaderboard
7 scoresEvery score from FitClash challenges linked to Fran.
About Fran
Fran is one of the original "Girls", a set of short benchmark workouts given women's names in the early 2000s so they'd be easy to remember and easy to repeat. It pairs a full-body barbell movement with a pulling movement in a couplet that rarely lasts more than a few minutes.
Because it's short, simple and intense, Fran became the best-known benchmark in functional fitness. Many athletes treat their Fran time as a rough measure of overall fitness and retest it a few times a year.
Tips for Fran
- Break the 21 thrusters before you have to. Sets of 11 and 10, or 15 and 6, are easier to recover from than one long set you can't finish.
- Walk straight to the pull-up bar after each set of thrusters and start pulling within a few seconds.
- Kipping or butterfly pull-ups are standard. If you can only do strict pull-ups, scale the reps instead of grinding singles.
- Warm up properly. A short, hard workout punishes a cold start more than a long one does.
Fran questions
What is the Fran workout?
Fran is 21, 15 and 9 reps of thrusters and pull-ups, for time. You do 21 thrusters, then 21 pull-ups, then 15 of each, then 9 of each. The Rx barbell is 95 lb (43 kg) for men and 65 lb (29 kg) for women.
What is a good Fran time?
Under 5:00 at the Rx load is a solid intermediate time, and under 3:00 is advanced to elite. Most people new to Fran take 8 minutes or more, often with a scaled load. Your own previous time is the best comparison.
How do I scale Fran?
Lighten the barbell to 65/45 lb (29/20 kg) and swap pull-ups for jumping pull-ups or ring rows. For a beginner version, cut the reps to 15-12-9 and use an empty bar or light dumbbells.
How long should Fran take?
Fran is meant to be short and intense, usually 3 to 8 minutes. If it takes much longer than 10 minutes, scale the load or the pull-ups so you keep moving.
Who's fastest at Fran?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.