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Starting strength routine: The fran

Posted by Pascal Landshoeft

Jun 24, 2014 9:29:00 AM

Starting strength routine: The fran

 

How to do fran?

 

The fran is one of the most commonly known crossfit excercises there is. It is simple in its approach and structure and combines just two excercises, thrusters and pull ups into one workout. You will need a gym or a barbell & pull up bar to be able to do this routine.

Fran includes three rounds of thrusters and pull ups. The repetitions decline by round as followed

  • 21 reps first round
  • 15 reps second round
  • 9 reps third round

You start with thrusters going to pull ups until done. The standard is to do it with 95 pounds on the thrusters (43 kg) and full body weight. If you do not know how to do a pull up or do not have the strength to do it you can start with bodyweight routines or do assisted pull ups to get you going. 

 

Why do fran ?

 

Fran is quick, easy to learn and works your whole body, especially the upper region. You get a pull up workout and squat workout in one. The effects of combining marathon running with crossfit lead for me to a new personal best under 20 minutes on 5k by the time of writing.

Starting strength routine

 

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Topics: Starting strength routine