Gwen
RoundsA challenging barbell workout that tests your ability to cycle touch-and-go clean and jerks. Unlike Grace, where you can break up reps, Gwen demands unbroken sets with the bar never leaving your hands during each round.
15-12-9 reps touch-and-go clean and jerks
- 1Clean and Jerk (135/95 lb)
Beginner
12-15 minutes
Intermediate
8-12 minutes
Advanced
5-8 minutes
Gwen is a pure barbell test that demands touch-and-go reps. Each set must be unbroken—if you drop the bar, the set doesn't count. Rest as needed between sets.
- Pick a weight you can cycle for 15 unbroken reps when fresh
- Use a hook grip and mixed grip on the catch if needed
- Focus on keeping the bar close and cycling with your hips
- Control your breathing between reps—exhale at the top
- Rest long enough between sets to ensure unbroken success
Pacing
This is about unbroken sets, not speed. Take 2-3 minutes between sets if needed. The penalty for dropping is starting the set over.
Scaled
- Clean and Jerk (95/65 lb)
- Power clean to push press allowed
RX+
- Clean and Jerk (155/105 lb)
- Squat clean required
Elite
sub 4:00
Advanced
4:00-6:00
Intermediate
6:00-10:00
Beginner
10:00-15:00
Gwen Lite
15-12-9 Power cleans only, no jerk required
Double Gwen
15-12-9-12-15 Clean and jerks for extended volume
Heavy Gwen
10-8-6 at heavier weight