Workout Description
10 Rounds For Time
3 Clean-and-Jerks (135/95 lb)
3 Burpees Over the Bar
Why This Workout Is Medium
Girl WOD (Couplet). 10 rounds: moderate C&J (135lb), burpees over bar. Tests barbell cycling/conditioning in a sprint.
Benchmark Times for Grettel
- Elite: <16:45
- Advanced: 16:45-14:15
- Intermediate: 14:15-11:30
- Beginner: >11:30
Training Focus
This workout develops the following fitness attributes:
- Speed (9/10): This is a sprint WOD. Fast cycling of C&Js, quick burpees, and minimal transition time between movements and rounds are crucial for a good score.
- Power (8/10): Clean-and-jerks are a primary power movement. Burpees over the bar also involve an explosive jump. The WOD is designed for high power output per round.
- Stamina (7/10): Cycling 30 total clean-and-jerks (135/95 lb) and 30 burpees over the bar tests strength-stamina in the lifts and full-body endurance for the burpees, especially with quick transitions.
- Strength (7/10): Clean-and-jerks at 135/95 lbs are a moderate-heavy load, requiring good strength to cycle for 3 reps quickly across 10 rounds.
- Endurance (6/10): Ten rounds of 3 heavy clean-and-jerks and 3 burpees over the bar is a sprint-interval style WOD that will significantly elevate heart rate and test anaerobic capacity.
- Flexibility (4/10): Requires mobility for the clean and jerk (squat, front rack, overhead) and basic mobility for burpees.
Modality Profile
A couplet of a weightlifting movement (Clean-and-Jerk) and a gymnastics movement (Burpee Over the Bar). The stimulus is evenly split between G and W.
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