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.
Where does your Gwen land?
Log it once and the app places you on this table automatically, then tracks the trend.
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.
Free on iOS and Android. No account needed to start.