The ‘Fran’ Workout

The Fran workout is one of the most well known cross-fit workouts known. The reason why it is so well known is because of how exhausting it is. It is a workout that can be done in as quickly as 3 mins however can leave you feeling like you’ve just done a 2 hour gym session. The Fran Workout consists of:

21 Thrusters (a squat with a 40KG barbell on your front shoulders, followed by a press above the head until the arms are straight.)

21 Pull-ups (chin ups)

15 Thrusters

15 Pull-ups

9 Thrusters

9 Pull-ups


40kg Barbell

Pull-up bar

Loose comfortable clothing


The aim is to complete all six sets in the quickest time possible. Due to the fact that there is no rest between sets makes this exercise highly fatiguing on the muscles and exhausting especially towards the end of the workout. For those of you who can’t do 21 thrusters or 21 pull-ups in a row don’t worry, rest is allowed at any stage during the exercise however this will of course add to your total fran time. If you are a beginner to the gym and are not confident with the 40kg weight of the thrusters it is acceptable to drop the weight so it is achievable to lift. Each time you attempt fran in the future try and add a little weight to get a bit closer to that goal of 40kg reps. It is very important to stretch before and after the exercise particularly the arm and legs. If it is your first time doing this exercise just focus on finishing it. Further attempts can be aimed towards knocking minutes off your original time. It is also a good idea to have someone with you as a timekeeper and also to assist with your technique during the exercise. They can be used to motivate you through those stages of pain when the thoughts of giving up are going through your mind.

Incorporating fran into your training has many benefits. It is ideal for building core strength and building lean muscle. The quads, delts, and traps are the main muscles that work during the exercise this therefore results in muscular gain in these areas. Not only is fran a physical workout it can also be a mental workout by pushing yourself through the pain threshold in order to pump out those final sets.

For a high intensity workout give fran a go! By incorporating this into your training schedule provides a whole body workout like no other. Use it to cross train for sports that use high intensity like sprinting, wrestling, squash, etc. Even if you just wish to tone your body and loose unwanted weight, fran is ideal!

Fran Videos will be posted soon..

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5 Responses to "The ‘Fran’ Workout"
  1. Reply Clyde December 17, 2010 09:09 am

    Fran is a killer of a workout! i tried it for the fist time yesterday and grinded it out in 5mins. nice post :)

  2. Reply kyle March 3, 2011 00:50 am

    yeah nice

  3. Reply meet local singles free March 18, 2011 08:47 am

    check it out bro

  4. Reply nam January 31, 2012 04:18 am

    is it pull ups or kip ups?

    • Reply Dan January 31, 2012 10:45 am

      If you look at online videos you will find that most perform kip ups rather than pull ups. This is mainly because they are faster and easier to perform. However I much prefer the traditional pull ups as this is how the ‘Fran’ workout was originally performed. Ultimately it’s entirely up to you what your goals are. Thank you for your comment.


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