What is a good time for Fractured Fran?

Good times for Fractured Fran depend on your fitness level: Elite athletes finish under 15:00, advanced athletes target 15:00-12:00, intermediate athletes aim for 12:00-10:00, and beginners should focus on proper form over 10:00.

What is considered a good Fractured Fran time?

A good Fractured Fran time for most CrossFit athletes is between 12:00-10:00 (intermediate level). Elite times are under 15:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Fractured Fran?

Your Fractured Fran pace should match your fitness level. Beginners should aim to finish around 10:00 with good form, while advanced athletes can target 15:00-12:00. Always prioritize proper movement over speed.

How do I scale Fractured Fran?

Fractured Fran can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Fractured Fran work?

Fractured Fran is a full-body workout that develops multiple fitness domains.

Workout Description

5 Rounds for Time 9 Thrusters (95/65 lb) 9 Pull-Ups

Why This Workout Is Hard

Moderate work density (112.5 weighted units over ~8 minutes) maps to low density points, but the 5–10 minute time domain is highly taxing and the movement mix averages to advanced complexity (thruster high skill, pull-up moderate). No modifiers apply. Resulting base score lands near 50, squarely in the Hard range for most athletes.

Benchmark Times for Fractured Fran

Elite: <6:00
Advanced: 7:00-8:00
Intermediate: 9:00-10:00
Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

Stamina (7/10): Total of 45 thrusters and 45 pull-ups demands sustained muscular output, especially for shoulders, grip, and legs. Repeated sets of nine test repeatability under mounting fatigue.
Speed (7/10): Nine-rep sets encourage fast cycling and tight transitions. The workout favors athletes who minimize chalk breaks and quickly get back on the barbell and rig.
Power (6/10): Thrusters reward aggressive hip drive and bar speed. Fast kipping pull-ups add snap. Power drops if you grind; explosive reps keep the stimulus sharp.
Endurance (4/10): Short metcon with minimal monostructural work. Breathing matters, but efforts are broken into quick sets rather than steady-state cardio. Expect high heart rate without a true long aerobic grind.
Strength (3/10): Load is moderate (95/65 lb) and reps are relatively low per set. Strength matters to keep bar speed, but it is not a maximal strength test.
Flexibility (2/10): Basic but competent front rack, squat depth, and overhead positions are required. Mobility limits can slow cycle speed but the ranges aren’t extreme for most athletes.

Scaling Options

Scale to: 75/55 lb thruster • Banded Pull-Up or Jumping Pull-Up • 5 rounds of 6 Thrusters + 6 Pull-Ups

Scaling Explanation

These options preserve the fast couplet stimulus by reducing loading or gymnastics difficulty, or slightly lowering rep volume, so athletes can keep sets quick and transitions tight.

Intended Stimulus

Fast and intense with small, repeatable sets. Most athletes should aim to keep all thrusters unbroken and limit pull-up breaks to one or none. Heart rate will spike, grip and shoulders will burn, and transitions should be crisp. You should feel like you’re chasing your previous split each round.

Coach Insight

Pace: Open at repeatable speed—rounds 1–2 controlled, then push rounds 4–5. One tip: Commit to unbroken thrusters; it preserves time and reduces extra cleans. Avoid: Over-chalking and long setup rituals. If you must break pull-ups, do quick 5-4 or 6-3 with immediate re-grip—no wandering between stations.

Benchmark Notes

Times range from 15:00 (beginner) down to 6:00 (elite). If you’re around 10:00, you’re moving well with limited breaks. Sub-8:00 indicates unbroken or near-unbroken sets with quick transitions. Use these targets to choose a scaling that keeps you moving fast.

Modality Profile

This is a pure couplet of weightlifting and gymnastics. About half the time is spent cycling a moderate barbell, and half on kipping pull-ups with accumulating grip fatigue. No monostructural element, so speed and transitions dictate the pacing and overall time.

Similar Workouts to Fractured Fran

If you enjoy Fractured Fran, you might also like these similar CrossFit WODs:

Fran (90% similar) - 21-15-9 Reps For Time Thrusters (95/65 lb) Pull-Ups...
L1 Benchmark (89% similar) - 3 rounds 15 Thrusters (95/65 lb) 12 Burpees...
18.0 (89% similar) - 21-15-9 Reps for Time of: Dumbbell Snatches (50/35 lb) Over-Dumbbell Burpees...
Speed Round (88% similar) - AMRAP in 9 minutes 3 Power Cleans (135/95 lb) 3 Front Squats (135/95 lb) 3 Push Jerks (135/95 lb) 9 ...
Regionals 16.7 (87% similar) - For time: 3 Legless Rope Climbs 27 Thrusters (95/65 lb)...
Regionals 17.5 (87% similar) - For time: 30/25 calorie Assault Air Bike 20 Burpee Box Jump-Overs (24/20 in) 10 Sandbag Cleans (150/...
Regionals 11.3 (87% similar) - For time: 3-9-15-21-15-9-3 reps of: Deadlifts (205/145 lb) Box Jumps (24/20 in)...
Open 11.1 (87% similar) - AMRAP in 10 minutes: 30 Double-Unders 15 Power Snatches (75/55 lb)...

These WODs similar to Fractured Fran share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	4/10	Short metcon with minimal monostructural work. Breathing matters, but efforts are broken into quick sets rather than steady-state cardio. Expect high heart rate without a true long aerobic grind.
Stamina	7/10	Total of 45 thrusters and 45 pull-ups demands sustained muscular output, especially for shoulders, grip, and legs. Repeated sets of nine test repeatability under mounting fatigue.
Strength	3/10	Load is moderate (95/65 lb) and reps are relatively low per set. Strength matters to keep bar speed, but it is not a maximal strength test.
Flexibility	2/10	Basic but competent front rack, squat depth, and overhead positions are required. Mobility limits can slow cycle speed but the ranges aren’t extreme for most athletes.
Power	6/10	Thrusters reward aggressive hip drive and bar speed. Fast kipping pull-ups add snap. Power drops if you grind; explosive reps keep the stimulus sharp.
Speed	7/10	Nine-rep sets encourage fast cycling and tight transitions. The workout favors athletes who minimize chalk breaks and quickly get back on the barbell and rig.