Fran Plus - Crossfit Workout

For the benchmark workout, begin with the Calories on the Assault Air Bike, pushing yourself to accumulate maximum calories efficiently.

Next, perform 21 thrusters, ensuring that you maintain proper form by keeping your core engaged and your back straight while driving through your legs.

Follow this with 21 pull-ups, using a full range of motion, then switch to 21 push-ups, keeping your body in a straight line throughout the movement.

Conclude the first round with 21 sit-ups, focusing on using your core to lift your torso towards your legs.

Repeat the sequence for 15 and then 9 reps, pushing through the fatigue to finish strong.

For the AMRAP, cycle through 10 push presses with control, 10 kettlebell swings emphasizing hip drive, and 10 box jumps, ensuring complete extension at the top of each jump.

For the 21-15-9 workout, choose a manageable weight for thrusters that allows for uninterrupted sets. If needed, scale pull-ups to band-assisted or perform jumping pull-ups. Push-ups can be modified to knee push-ups or incline against a box. Sit-ups can be replaced with crunches or reduce range of motion.

For the AMRAP 20, lower the push press weight to something that enables 10 unbroken reps. Scale kettlebell swings to 8–12 kg or perform American swings. Box jumps can be modified to step-ups or decreased in height. Beginners might consider reducing the total workout time to 14–16 minutes or lowering reps to 7 per movement.

To score the benchmark workout, start by calculating your total time for the For Time portion (21-15-9) of the workout. Each completed set of calories on the Assault Air Bike, thrusters, pull-ups, push-ups, and sit-ups contributes to your overall score.

Next, for the AMRAP 20 section, count how many full rounds you complete of 10 push presses, 10 kettlebell swings, and 10 box jumps. Remember to add any additional reps you perform after your last complete round.

Your final score combines the time from the first part with the total number of full rounds and extra reps from the AMRAP. For example, if you complete 5 full rounds and 7 kettlebell swings, your score would be 5 rounds + 7 swings = 107 total reps.

Warm up properly to prepare your body for the intensity of the workout. Focus on mobility for the shoulders and legs to enhance performance.

During the For Time workout, start with a manageable pace on the Assault Air Bike to avoid premature fatigue. Keep your thrusters smooth and controlled, ensuring proper form to prevent injury.

For pull-ups, consider using a band if needed to maintain form throughout the set. Push-ups can be done in sets to avoid burnout, and try to maintain a consistent rhythm on sit-ups to maximize efficiency.

For the AMRAP 20, break up the push presses into smaller sets to maintain strength. Keep your kettlebell swing forms strict and drive through your heels for box jumps, landing softly to reduce impact.

For the Fran workout, which includes a 'for time' component, a good score is typically under 8 minutes for elite athletes. Intermediate athletes may aim for 10–12 minutes, while beginners might find a score of 15 minutes or more reasonable.

In addition, for the AMRAP 20 workout, a solid score for intermediate participants would be around 8–10 rounds. Advanced athletes can strive for 11–13 rounds, while elite competitors may achieve 14 or more rounds.

Overall, a score reflecting strong cardiovascular endurance and muscular stamina can significantly enhance performance in both segments of the workout.

The benchmark workout "For Time: 21-15-9" is intended to test and enhance the athlete's capacities in strength, power, and aerobic endurance through a combination of high-intensity movements. The sequence of Calories on the Assault Air Bike, Thrusters, Pull-Ups, Push-Ups, and Sit-Ups challenges participants to push their limits while managing fatigue.

On the other hand, the "AMRAP 20" workout, known as Fran Plus, emphasizes muscular endurance and explosive power. The focus on Push Presses, Kettlebell Swings, and Box Jumps encourages athletes to maintain rhythm and intensity over a sustained period, working towards maximizing repetitions while maintaining technique.

Both workouts offer distinct yet complementary stimuli, pushing athletes to hone their performance while grappling with the demands of intensity and endurance.

The world record for the workout titled Fran Plus showcases remarkable fitness levels. For the 'For Time' component, elite athletes have reportedly completed it in under 4 minutes, displaying incredible strength and speed.

For the 'AMRAP 20', top competitors have achieved impressive scores, with unofficial reports suggesting they can complete up to 22 rounds in the given time frame. This requires not just physical prowess but also exceptional endurance and strategic pacing.

Both sections of Fran Plus demand a high skill level, combining varied movements that target strength, cardio, and core stability, making it a true test of overall fitness.