Workout Description

15-12-9 Clean-and-Jerks (unbroken) Rest as needed between sets. Score is load for the set of 15.

Why This Workout Is Hard

Gwen is hard because you’re chasing the heaviest unbroken sets across a highly technical lift. Density is low (36 total reps with rest), but the clean and jerk is an advanced movement and the typical 12–20 minute timeframe compounds fatigue. The unbroken requirement elevates grip/midline demand and mental pressure—any break ends the set—making load selection and flawless cycling the real challenge.

Training Focus

This workout develops the following fitness attributes:

  • Power (8/10): Each rep requires explosive leg and hip drive to clean efficiently and a powerful dip‑drive to jerk. Barbell speed and crisp turnover determine success as fatigue mounts.
  • Stamina (7/10): The unbroken 15, 12, and 9 require sustained muscular output under fatigue, especially in grip, legs, and shoulders. You’ll need repeatability and pacing within a single set, not just one heavy effort.
  • Strength (6/10): Load selection is the main separator. You must be strong enough to move a relatively heavy barbell repeatedly and still stabilize overhead, but it’s not a one‑rep max environment.
  • Speed (5/10): You must cycle the bar smoothly, but sprint-speed isn’t necessary because rest is allowed between sets. Mid-set rhythm, quick resets, and efficient transitions between clean and jerk matter more than all-out speed.
  • Flexibility (4/10): Adequate mobility in the front rack, hips, ankles, and shoulders is needed for safe receiving positions and a solid overhead lockout, though the ranges aren’t extreme for most athletes.
  • Endurance (3/10): No monostructural work, but heart rate and breathing spike during long unbroken sets. Cardio demand is secondary to barbell cycling and recovery between sets, so overall endurance requirement is modest rather than dominant.

Scaling Options

Scale to: Lighter load that allows 15 unbroken touch-and-go reps • 12-9-6 unbroken at a heavier load • Power clean + push press instead of jerk

Scaling Explanation

These options preserve the unbroken barbell-cycling stimulus while matching athlete capacity by adjusting load, reducing volume, or simplifying the overhead portion to maintain continuous sets.

Intended Stimulus

Select the heaviest load that lets you complete 15-12-9 clean-and-jerks unbroken with crisp mechanics. Each set should feel like a focused sprint under the bar: breathing hard, forearms lit up, yet controlled. Rest sufficiently between sets to keep bar speed consistent, footwork tight, and touch-and-go rhythm intact without risking a break.

Coach Insight

Open the 15 with smooth touch-and-go triples in your mind, but keep the bar moving—brief breaths in the front rack only as needed. Rest long enough to repeat quality on 12 and 9. Pick the right load—if you’re unsure, go lighter and make it; failed reps or a break end your set. Common mistakes: loose hook grip, pausing on the floor, sloppy jerks, or cycling too fast early. Stay braced, regrip at the hip, and keep your feet consistent.

Benchmark Notes

Choose the heaviest load you can complete 15, 12, and 9 clean-and-jerks unbroken. Rest as needed between sets. Score is the load on the set of 15. Touch-and-go only—no dropping mid‑set. These levels give realistic targets from beginner through elite while preserving the unbroken intent.

Modality Profile

This is pure weightlifting: a single barbell lift cycled in unbroken sets. There’s no running, rowing, or gymnastics, though the heart rate will climb. Time is dictated by rest intervals and barbell cycling efficiency, so weightlifting accounts for essentially the entire training stimulus.

Similar Workouts to Gwen

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

  • BAMF V2 (83% similar) - For Time 21 Push Jerks (185/125 lb) 15 Push Presses (155/105 lb) 9 Strict Presses (115/80 lb)...
  • Bear Complex (83% similar) - 5 Rounds For Load: Complete 7 Unbroken Sets of the Complex (1 Power Clean, 1 Front Squat, 1 Push Pre...
  • Strongman Bag DT (81% similar) - 5 Rounds for Time 4 Deadlifts (150/100 lb) 3 Hang Power Cleans (150/100 lb) 1 Shoulder-to-Overhead (...
  • BAMF (81% similar) - For Time 21 Back Squats (225/155 lb) 15 Front Squats (205/145 lb) 9 Overhead Squats (185/135 lb)...
  • Open 12.2 (81% similar) - AMRAP in 10 minutes 30 Snatches (75/45 lb) 30 Snatches (135/75 lb) 30 Snatches (165/100 lb) Max Snat...
  • Regionals 16.6 (80% similar) - For Time: 30 Snatches (135/85 lb) 30 Snatches (185/125 lb) Max Rep Snatches (225/145 lb) Time Cap: ...
  • Linchpin Test 3 (80% similar) - For time: 3 rounds: 21 Wall Ball Shots (20/14 lb to 10/9 ft) 14 Handstand Push-Ups 7 Deadlifts (315/...
  • Open 21.4 (80% similar) - Immediately after 21.3, with remaining time until 15:00 mark: Establish 1RM of complex (Deadlift + C...

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

Training Profile

AttributeScoreExplanation
Endurance3/10No monostructural work, but heart rate and breathing spike during long unbroken sets. Cardio demand is secondary to barbell cycling and recovery between sets, so overall endurance requirement is modest rather than dominant.
Stamina7/10The unbroken 15, 12, and 9 require sustained muscular output under fatigue, especially in grip, legs, and shoulders. You’ll need repeatability and pacing within a single set, not just one heavy effort.
Strength6/10Load selection is the main separator. You must be strong enough to move a relatively heavy barbell repeatedly and still stabilize overhead, but it’s not a one‑rep max environment.
Flexibility4/10Adequate mobility in the front rack, hips, ankles, and shoulders is needed for safe receiving positions and a solid overhead lockout, though the ranges aren’t extreme for most athletes.
Power8/10Each rep requires explosive leg and hip drive to clean efficiently and a powerful dip‑drive to jerk. Barbell speed and crisp turnover determine success as fatigue mounts.
Speed5/10You must cycle the bar smoothly, but sprint-speed isn’t necessary because rest is allowed between sets. Mid-set rhythm, quick resets, and efficient transitions between clean and jerk matter more than all-out speed.

15-12-9 Clean-and-Jerks (unbroken) Rest as needed between sets. Score is load for the set of 15.

Difficulty:
Hard
Modality:
W
Stimulus:

Select the heaviest load that lets you complete 15-12-9 clean-and-jerks unbroken with crisp mechanics. Each set should feel like a focused sprint under the bar: breathing hard, forearms lit up, yet controlled. Rest sufficiently between sets to keep bar speed consistent, footwork tight, and touch-and-go rhythm intact without risking a break.

Insight:

Open the 15 with smooth touch-and-go triples in your mind, but keep the bar moving—brief breaths in the front rack only as needed. Rest long enough to repeat quality on 12 and 9. Pick the right load—if you’re unsure, go lighter and make it; failed reps or a break end your set. Common mistakes: loose hook grip, pausing on the floor, sloppy jerks, or cycling too fast early. Stay braced, regrip at the hip, and keep your feet consistent.

Scaling:

Scale to: Lighter load that allows 15 unbroken touch-and-go reps • 12-9-6 unbroken at a heavier load • Power clean + push press instead of jerk

Your Scores:

Training Profile

Performance Levels
L1
L2
L3
L4
L5
L6
L7
L8
L9
L10
RookieNoviceIntermediateAdvancedPro/Elite