Fran WOD timer
Fran is 21-15-9 thrusters and pull-ups, for time. It is the most famous benchmark in CrossFit and it is over in a few minutes, which is exactly what makes it awful.
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Take it with you in the app
This tool runs in your browser. Want it on your phone, with voice cues, background timing and a real alarm? Open the same tool in NanoTimer.
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How it works
- Start the stopwatch and go: 21 thrusters, 21 pull-ups, then 15 and 15, then 9 and 9.
- Stop the clock at the last pull-up. That time is your Fran.
- The round of 15 is where it is decided. Almost everyone goes out too fast on the 21s.
- Plan your breaks before you start rather than discovering them mid-set.
Frequently asked questions
- What is a good Fran time?
- Under five minutes is respectable, under three is fast, and the elite end is closer to two. But times only compare if the weight and the pull-up standard match, which they often do not, so your own trend matters more than a leaderboard.
- What weight should I use?
- No prescribed weights here on purpose. They vary by source, by scaling and by who is asking, and this is a timer rather than a coach. Use whatever your gym programmes, and keep it the same next time so the comparison means something.
- Does Fran have a time cap?
- Not officially. The cap on this page is a common working limit, not an official rule. Most benchmark workouts have no prescribed cap; a cap exists so a class ends on time and so you have a number to beat. If you are past ten minutes on Fran, the weight is almost certainly too heavy for the intended stimulus.