What is a good score for Fran And Things?

Fran And Things scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good Fran And Things score?

A good Fran And Things score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in Fran And Things?

Your Fran And Things approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale Fran And Things?

Fran And Things 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 Fran And Things work?

Fran And Things primarily works the muscles involved in Push Press, Thruster, Barbell Hip Thrust. This workout develops multiple fitness domains.

Fran And Things WOD - Scaling & Strategy

Workout Description

Warm Up SOP plus: 20 Band face pulls 20 PVC push press 1:00 Plank hold 20 Banded standing hip abduction (10 right/10 left) 20 PVC overhead squats 20 Calorie RowMetabolic Conditioning:Fran!!! For Time: 21-15-9 Thrusters 95/65 Pull-upsStrength/Skill:Pendlay Row 5x10 Barbell Hip Thrust 5x10 *Athlete choose appropriate weight

Why This Workout Is Hard

Fran alone earns a Hard rating — 95/65 thrusters with pull-ups 'For Time' creates relentless cardiovascular and muscular demand with no built-in rest. The real compounding factor is the 5x10 Pendlay Rows immediately after, attacking the same grip and posterior pulling muscles fatigued by pull-ups. Hip thrusts are self-regulated and manageable, but the total session volume elevates this beyond Medium despite athlete-chosen loading.

Training Focus

This workout develops the following fitness attributes:

Stamina (7/10): 45 thrusters plus 45 pull-ups in Fran combined with 5x10 Pendlay rows and 5x10 hip thrusts creates substantial muscular endurance demands across the upper body, posterior chain, and legs.

Speed (7/10): Fran is one of CrossFit's premier sprint benchmarks. The for-time format with descending rep scheme 21-15-9 demands aggressive pacing, fast bar cycling, and minimal rest between movements and sets.

Power (6/10): Thrusters require explosive hip drive into a press every rep. Pendlay rows are inherently powerful from a dead stop. The sprint nature of Fran demands fast, forceful cycling rather than slow grinding.

Endurance (5/10): Fran is a short, high-intensity sprint typically lasting 2–10 minutes, creating significant cardiovascular demand but not prolonged aerobic output. The 20-cal row warmup adds minimal endurance stimulus.

Strength (5/10): Thrusters at 95/65 represent moderate loading. Pendlay rows and hip thrusts at 5x10 with athlete-chosen weight add meaningful strength stimulus without reaching near-maximal effort territory.

Flexibility (5/10): Thrusters demand front rack positioning, squat depth, and full overhead lockout. PVC overhead squats in the warmup reinforce these mobility requirements, making flexibility a notable but not extreme demand.

Attribute	Score	Explanation
Endurance	5/10	Fran is a short, high-intensity sprint typically lasting 2–10 minutes, creating significant cardiovascular demand but not prolonged aerobic output. The 20-cal row warmup adds minimal endurance stimulus.
Stamina	7/10	45 thrusters plus 45 pull-ups in Fran combined with 5x10 Pendlay rows and 5x10 hip thrusts creates substantial muscular endurance demands across the upper body, posterior chain, and legs.
Strength	5/10	Thrusters at 95/65 represent moderate loading. Pendlay rows and hip thrusts at 5x10 with athlete-chosen weight add meaningful strength stimulus without reaching near-maximal effort territory.
Flexibility	5/10	Thrusters demand front rack positioning, squat depth, and full overhead lockout. PVC overhead squats in the warmup reinforce these mobility requirements, making flexibility a notable but not extreme demand.
Power	6/10	Thrusters require explosive hip drive into a press every rep. Pendlay rows are inherently powerful from a dead stop. The sprint nature of Fran demands fast, forceful cycling rather than slow grinding.
Speed	7/10	Fran is one of CrossFit's premier sprint benchmarks. The for-time format with descending rep scheme 21-15-9 demands aggressive pacing, fast bar cycling, and minimal rest between movements and sets.

Attribute

Score

Explanation

Endurance

5/10

Fran is a short, high-intensity sprint typically lasting 2–10 minutes, creating significant cardiovascular demand but not prolonged aerobic output. The 20-cal row warmup adds minimal endurance stimulus.

Stamina

7/10

45 thrusters plus 45 pull-ups in Fran combined with 5x10 Pendlay rows and 5x10 hip thrusts creates substantial muscular endurance demands across the upper body, posterior chain, and legs.

Strength

5/10

Thrusters at 95/65 represent moderate loading. Pendlay rows and hip thrusts at 5x10 with athlete-chosen weight add meaningful strength stimulus without reaching near-maximal effort territory.

Flexibility

5/10

Thrusters demand front rack positioning, squat depth, and full overhead lockout. PVC overhead squats in the warmup reinforce these mobility requirements, making flexibility a notable but not extreme demand.

Power

6/10

Thrusters require explosive hip drive into a press every rep. Pendlay rows are inherently powerful from a dead stop. The sprint nature of Fran demands fast, forceful cycling rather than slow grinding.

Speed

7/10

Fran is one of CrossFit's premier sprint benchmarks. The for-time format with descending rep scheme 21-15-9 demands aggressive pacing, fast bar cycling, and minimal rest between movements and sets.

Difficulty:

Hard

Modality:

Your Scores:

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Fran And Things

Training Profile

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