PRzilla

Loading...
AI-powered WOD Insights

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

Girl WOD (For Load). 15-12-9 unbroken C&J. Tests maximal strength/endurance for barbell cycling complex.

Training Focus

This workout develops the following fitness attributes:

  • Strength (9/10): This WOD is designed to test near-maximal strength for multiple reps in the clean-and-jerk. The score is the load used for the set of 15, indicating a high strength demand.
  • Power (9/10): The clean-and-jerk is a quintessential Olympic lift that demands high power output. Performing multiple reps unbroken at a heavy load tests sustained power.
  • Stamina (7/10): Requires significant strength-stamina to perform multiple unbroken sets of clean-and-jerks at a challenging load. Grip, legs, shoulders, and core will be fatigued.
  • Flexibility (5/10): Excellent mobility is required for efficient clean-and-jerks at heavy loads (full squat clean, front rack, overhead position).
  • Endurance (4/10): While primarily a strength test, performing 15, 12, and 9 unbroken clean-and-jerks, even with rest, can be metabolically taxing depending on the load chosen and rest periods taken.
  • Speed (3/10): Bar speed on the lifts is important for success, but the primary focus is on completing the reps unbroken at the chosen load, not overall WOD completion time against a clock (as rest is as needed).

Modality Profile

A pure weightlifting workout, focused on finding a max for a touch-and-go barbell complex.

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) - 3 Rounds for Time 21 Wall Ball Shots (20/14 lb) 14 Handstand Push-Ups 7 Deadlifts (315/205 lb)...
  • 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
Endurance4/10While primarily a strength test, performing 15, 12, and 9 unbroken clean-and-jerks, even with rest, can be metabolically taxing depending on the load chosen and rest periods taken.
Stamina7/10Requires significant strength-stamina to perform multiple unbroken sets of clean-and-jerks at a challenging load. Grip, legs, shoulders, and core will be fatigued.
Strength9/10This WOD is designed to test near-maximal strength for multiple reps in the clean-and-jerk. The score is the load used for the set of 15, indicating a high strength demand.
Flexibility5/10Excellent mobility is required for efficient clean-and-jerks at heavy loads (full squat clean, front rack, overhead position).
Power9/10The clean-and-jerk is a quintessential Olympic lift that demands high power output. Performing multiple reps unbroken at a heavy load tests sustained power.
Speed3/10Bar speed on the lifts is important for success, but the primary focus is on completing the reps unbroken at the chosen load, not overall WOD completion time against a clock (as rest is as needed).