10 Rounds for Time: 3 Clean-and-Jerks (135/95 lb), 3 Bar Over Burpees
Primary movement: C&J/Burpee
Grettel is a fast barbell-and-burpee interval piece: 10 rounds for time of 3 clean and jerks (135/95 lb) and 3 bar-facing burpees. Just 60 total reps, built for speed - the barbell is moderate, the burpee count tiny, and the round structure creates a relentless back-and-forth rhythm. Grettel tests how quickly you can transition between a technical lift and a conditioning movement thirty times without decay.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 10:00+ | 11:00+ |
| intermediate | 7:00 | 7:45 |
| advanced | 5:15 | 6:00 |
| elite | sub 4:15 | sub 4:45 |
Singles on the clean and jerks with zero wasted movement - drop from overhead, pivot straight into the burpee lane. The transitions are the workout: 10 rounds means 20 transitions, and 3 seconds saved on each is a minute off your time. Keep burpees at 90% speed with a two-foot jump over the bar. Don't let round 6-8 drift; count down out loud from 5 to keep urgency.
Scaled: 10 rounds of 3 clean and jerks (95/65 lb) and 3 burpees. Beginner: 8 rounds with an empty bar or dumbbells and regular burpees. Time target: under 10 minutes.
Log every result, see your progress over time, and know exactly where you stand.