'Fran' as a CrossFit benchmark: how to use it to track progress

If you train or coach CrossFit, "Fran" isn't just another WOD — it's one of the most iconic benchmarks in the method, and that's exactly why it makes a great test. It's short, brutal, and the final time tells you a lot about an athlete's ability to sustain power under fatigue.

Using it as a test doesn't mean doing it every week (you'd burn out) — it means repeating it occasionally, every 2-3 months, to compare apples to apples.

What does this test measure?

"Fran" combines thrusters (squat + overhead press with a barbell) and pull-ups in a descending rep scheme of 21-15-9, with no rest between exercises. It measures the ability to sustain power and strength-endurance in both the upper and lower body under high metabolic fatigue, as well as technical efficiency during transitions.

Equipment needed

• Olympic barbell and plates (standard weight: 95 lb / 43 kg for men, 65 lb / 30 kg for women, or scaled to level)
• Pull-up bar
• Stopwatch
• Clear space for the barbell-to-pull-up-bar transition

Step-by-step protocol

1. Warm up shoulders, hips, and ankles thoroughly, and do a few light sets of thrusters and pull-ups to groove the movement pattern
2. The scheme is 21-15-9 reps of thrusters and pull-ups, in that order, with no prescribed rest between exercises or rounds
3. Complete 21 thrusters, then 21 pull-ups, then 15-15, and finally 9-9
4. Time the total time from the first rep to the last pull-up of the final round
5. Record the barbell weight used (this is key for comparing results between people or sessions)

Common mistakes

• Using a non-standard weight and comparing the time as if it were standard (always note the weight)
• "Going out too hot" on the first 21 thrusters and collapsing on the pull-ups
• Not completing full range of motion (squat below parallel, full elbow lockout overhead, chin over the bar) — this invalidates the comparison
• Repeating it too often, which adds accumulated fatigue as a confounding variable

How to interpret the result

Time	Approximate level
> 8 min	Beginner / technique still limiting
5-8 min	Intermediate
3-5 min	Advanced
< 3 min	Elite / competitive

These ranges are a guide for the standard weight (95/65 lb). If a reduced (scaled) weight is used, the time isn't directly comparable, but it's still useful for tracking that same person's progress individually.

Related tests

"Fran" pairs well with:

• 'Murph' as a CrossFit benchmark — measures long-duration endurance, while Fran measures short-duration power-endurance
• Weightlifting power test (power clean test) — to understand whether the limiting factor in Fran is maximal strength or metabolic capacity

Comparing both benchmarks helps you figure out whether your athlete needs to build more strength base or more repeated-effort capacity.

Track it with Movalytics

With Movalytics you can log the "Fran" time, the weight used, and the date of each repetition of the test, and automatically see whether your athlete is improving their work capacity under fatigue over the months, without having to dig through loose notes or stopwatch apps.

Frequently asked questions

How often should I repeat "Fran" as a test? Every 6-12 weeks is usually enough to see real improvement and avoid accumulated fatigue distorting the result. Can I scale the weight and still use it as a test? Yes, but always note the weight used. The value of the test lies in comparing the same person's progress with the same load, more than comparing against generic tables. Is this a good test for beginners? Only if they already have solid thruster and pull-up technique (or a scaled version, like banded pull-ups). If technique breaks down under fatigue, injury risk goes up and the time stops being a reliable data point.