The workout
| Reps | Movement |
|---|---|
| 15-12-9 | Clean & Jerk |
How Gwen works
Gwen uses a 15-12-9 rep scheme: you do 15 reps of each movement, then 12, then 9. The clock stops after the last rep. Your score is your time.
Gwen is one of the Girls. The Girls are the best-known benchmark workouts in functional fitness and come from CrossFit® training. Short, with just a few movements, and built so you can repeat them every few months and read your progress straight off the clock.
What's a good Gwen time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | from 100 kg | from 90 kg |
| Advanced | from 80 kg | from 72 kg |
| Intermediate | from 65 kg | from 59 kg |
| Beginner | from 50 kg | from 45 kg |
| Novice | under 50 kg | under 45 kg |
Tips for Gwen
Pace yourself and focus on clean technique, especially when it gets heavy.
How to scale Gwen
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Clean & Jerk: Power Clean and Push Press; Hang Clean and Push Jerk