Workout Description

Why This Workout Is Hard

A fast 4.5-minute burner that compresses classic Fran elements into short, all-out intervals. Loads are standard (95/65 lb) with moderate skill pull-ups, but the nonstop pace, heavy breathing, and forearm fatigue elevate difficulty. Athletes must sustain high cycling speed while managing grip and breathing to avoid redlining.

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): Pace should be near-sprint with smooth, continuous reps and quick breathing control. Minimal pausing, rapid sets, and fast cycle times are key to maximizing score.
• Stamina (8/10): Significant local muscular endurance for legs, shoulders, and grip. Repeating large sets under fatigue across shrinking time windows requires consistent movement quality and minimal rest.
• Power (6/10): Explosive hip drive and rapid barbell cycling matter, especially in short windows. Athletes benefit from powerful pull and press phases and fast, elastic kipping mechanics.
• Endurance (4/10): Short, high-power intervals stress anaerobic capacity more than long aerobic endurance. Heart rate spikes quickly, but total duration is under five minutes, limiting sustained cardio demand.
• Strength (3/10): Loads are moderate and submaximal; strength is not the limiter. Athletes need enough strength to cycle the barbell efficiently rather than produce maximal force.
• Flexibility (2/10): Requires solid front rack, overhead mobility, and full-depth squats with stable positions. Demands are standard, not extreme, but poor mobility will slow cycling and cost reps.

Movements

• Thruster
• Pull-Up

Scaling Options

Scale to: 75/55 lb thruster & kipping/chin-over-bar • 65/45 lb thruster & banded pull-ups • 2x 35/20 lb DB thrusters & jumping pull-ups or ring rows

Scaling Explanation

These keep the same push–pull pattern and time-pressure while adjusting load and pulling difficulty so athletes can move fast, maintain mechanics, and accumulate meaningful reps.

Intended Stimulus

A controlled sprint that feels hot from the start. Push hard in each window without blowing up, keeping barbell and pull-up cadence smooth. Expect burning legs and shoulders, heavy breathing, and pumped forearms. Use the decreasing durations to maintain or slightly increase pace, not to over-rest.

Coach Insight

Open at 85–90% in the first minute, then hold that rhythm as intervals shorten. Quick chalk and setup before starting—no mid-interval wandering. One tip: Lock into a cadence and protect your grip—don’t death-grip the bar or the rig. Avoid blasting minute one and crashing. Don’t drop the bar early; breathe through reps and keep standards crisp.

Benchmark Notes

Targets reflect total reps across all six intervals at Rx. Assumes kipping/butterfly pull-ups and efficient thruster cycling with brief or no breaks. Newer athletes aim for steady sets; advanced athletes stay unbroken or near-unbroken. If your Fran time is 4–6 minutes, expect to land around the middle tiers.

Modality Profile

Work alternates evenly between pull-ups (gymnastics) and thrusters (weightlifting), with equal total time in each movement and no monostructural element. Because each interval is dedicated to a single modality, output is split roughly 50/50 while shared grip fatigue links both movements.

Similar Workouts to Time-Priority Fran

If you enjoy Time-Priority Fran, you might also like these similar CrossFit WODs:

• Regionals 16.3 (89% similar) - For time: 104 Wall Ball Shots (20/14 lb to 10/9 ft) 52 Pull-Ups Time cap: 6 minutes...
• Fran (89% similar) - 21-15-9 Reps For Time Thrusters (95/65 lb) Pull-Ups...
• The Standard (2) (89% similar) - AMRAP in 5 minutes 10 Thrusters (95/65 lb) 10 Bar Facing Burpees 10 Power Cleans (95/65 lb) 10 Bar F...
• Freestyle Fran (88% similar) - For Time 45 Thrusters (95/65 lb) 45 Pull-Ups...
• Open 13.5 (88% similar) - AMRAP for as long as possible, in 4-minute checkpoints: 15 Thrusters (100/65 lb) 15 Chest-to-Bar Pul...
• 18.0 (88% similar) - 21-15-9 Reps for Time of: Dumbbell Snatches (50/35 lb) Over-Dumbbell Burpees...
• Fractured Fran (87% similar) - 5 Rounds for Time 9 Thrusters (95/65 lb) 9 Pull-Ups...
• Regionals 16.7 (87% similar) - For time: 3 Legless Rope Climbs 27 Thrusters (95/65 lb)...

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