15-12-9 reps for load of Clean-and-Jerks, unbroken. Touch and go at the floor only. Rest as needed between sets. Same load for all 3 sets.
Primary movement: C&J Unbroken Cycling
Gwen is a strength benchmark disguised as a WOD: 15-12-9 clean and jerks for load, unbroken, touch-and-go at the floor only. You choose the weight, rest as needed between sets, and must use the same load for all three sets - your score is that load. No clock, no cardio: Gwen is a test of barbell cycling strength and grip, and one of the few benchmarks where the score is written in kilos, not minutes.
| Level (Weight) | Men | Women |
|---|---|---|
| beginner | 95 lb (43 kg) | 55 lb (25 kg) |
| intermediate | 135 lb (61 kg) | 85 lb (39 kg) |
| advanced | 165 lb (75 kg) | 115 lb (52 kg) |
| elite | 200+ lb (91+ kg) | 135+ lb (61+ kg) |
Score is the load used for all three unbroken sets.
The set of 15 is the gatekeeper - choose a load you're certain you can cycle 15 times unbroken, roughly 50-60% of your 1RM clean and jerk for most athletes. Use a hook grip and push press or push jerk overhead to save energy. Breathe at the top of every rep. Rest 3-5 full minutes between sets. Any regrip off the floor ends the set, so make every touch-and-go bounce deliberate.
Scaled: same 15-12-9 format with an empty barbell or light load focusing on flawless touch-and-go cycling. Beginner: use dumbbells or do 12-9-6 with a coach checking positions. Load is secondary to bar path here.
Log every result, see your progress over time, and know exactly where you stand.