What is a good time for G.I. Gran?

Good times for G.I. Gran depend on your fitness level: Elite athletes finish under 18:45, advanced athletes target 18:45-16:16, intermediate athletes aim for 16:16-13:01, and beginners should focus on proper form over 13:01.

What is considered a good G.I. Gran time?

A good G.I. Gran time for most CrossFit athletes is between 16:16-13:01 (intermediate level). Elite times are under 18:45, but focus on consistent movement and proper form rather than just speed.

How fast should I do G.I. Gran?

Your G.I. Gran pace should match your fitness level. Beginners should aim to finish around 13:01 with good form, while advanced athletes can target 18:45-16:16. Always prioritize proper movement over speed.

How do I scale G.I. Gran?

G.I. Gran 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 G.I. Gran work?

G.I. Gran is a full-body workout that develops multiple fitness domains.

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Workout Description

21-15-9 Reps for Time Clean-and-Jerks (60/45 kg) Burpee Pull-Ups

Why This Workout Is Hard

A couplet combining moderate-heavy clean-and-jerks with demanding burpee pull-ups in the classic 21-15-9 format.

Benchmark Times for G.I. Gran

Elite: <18:45
Advanced: 18:45-16:16
Intermediate: 16:16-13:01
Beginner: >13:01

Training Focus

This workout develops the following fitness attributes:

Power (8/10): Clean-and-jerks are a quintessential power movement. Burpee pull-ups also involve explosive elements (jump to bar, kip).
Stamina (7/10): Cycling clean-and-jerks (60/45 kg or ~132/99 lb) and performing burpee pull-ups for 45 reps each tests full-body strength-stamina, particularly in the legs, shoulders, and pulling muscles. Grip can also be a factor.
Strength (7/10): Clean-and-jerks at 60/45 kg are a moderate-heavy load. Burpee pull-ups combine a bodyweight push/pull with an explosive jump.
Speed (7/10): Fast cycling of both movements with minimal rest is crucial for a good time in this demanding couplet.
Endurance (6/10): The 21-15-9 format with moderate-heavy clean-and-jerks and burpee pull-ups is a high-intensity sprint, creating a significant metabolic demand.
Flexibility (4/10): Requires mobility for the clean and jerk (squat, front rack, overhead) and basic mobility for burpees and pull-ups.

Modality Profile

A G/W couplet with a gymnastics movement (Burpee Pull-Ups) and a weightlifting movement (Clean-and-Jerks).

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These WODs similar to G.I. Gran share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	6/10	The 21-15-9 format with moderate-heavy clean-and-jerks and burpee pull-ups is a high-intensity sprint, creating a significant metabolic demand.
Stamina	7/10	Cycling clean-and-jerks (60/45 kg or ~132/99 lb) and performing burpee pull-ups for 45 reps each tests full-body strength-stamina, particularly in the legs, shoulders, and pulling muscles. Grip can also be a factor.
Strength	7/10	Clean-and-jerks at 60/45 kg are a moderate-heavy load. Burpee pull-ups combine a bodyweight push/pull with an explosive jump.
Flexibility	4/10	Requires mobility for the clean and jerk (squat, front rack, overhead) and basic mobility for burpees and pull-ups.
Power	8/10	Clean-and-jerks are a quintessential power movement. Burpee pull-ups also involve explosive elements (jump to bar, kip).
Speed	7/10	Fast cycling of both movements with minimal rest is crucial for a good time in this demanding couplet.