21-15-9* reps for time of:
Clean and jerks
Echo bike calories
*Women complete 15-12-9 Echo bike calories.
Then, at 20 minutes:
Build to a challenging power clean and jerk
♀ 65-lb barbell
♂ 95-lb barbell
Post time and load to comments.
Stimulus and Strategy:
Today's time domain tells you everything you need to know about this workout — it's fast! The light clean and jerks are meant to be completed in 1-3 sets across all rounds, with only brief rest breaks. Choose a load that lets you do at least 15 reps with smooth, high-quality movement. The bike is low skill, low repetition, but will challenge your respiratory system — find a calorie count that lets you hold a consistent moderate-to-hard effort. It should feel uncomfortable, but manageable. The set of 21 shouldn't take longer than 90 seconds. Today is about moving fast and consistently, with enough clarity and control to move the barbell well.
After the workout, feel free to take 10 minutes — or until your clock hits 20 minutes — to build to a challenging but not maximal power clean and jerk.
Intermediate option:
15-12-9 reps for time of:
Clean and jerks
Echo bike calories
Women complete 12-9-6 Echo bike calories.
Then, at 20 minutes:
Build to a challenging power clean and jerk
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option:
15-10-5 reps for time of:
Clean and jerks
Echo bike calories
Women complete 12-8-4 Echo bike calories.
Then, at 20 minutes:
Build to a challenging power clean and jerk
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Power Clean and Push Jerk
Rogue Echo Bike
Find a gym near you:
View the CrossFit map
Comments on 260904
178 Comments
c&j: 135lbs
12:00
worked up to 195 on clean and jerk
5:47
75#
135
155
165
175
305 power clean and jerk
(All inside the 20 min)
Rx: 7:58
Clean/Jerk: 165 max
95 lbs barbell
200m run after each round instead of cals on a bike
Skipped the heavy part
Barbell
5:48
145# clean&jerk
56M
7:47 at 75# c&j / row for cal
M/35/170
7:15 245 c&j
wanted sub 7 but just didn’t have it today. Failed jerk at 265.
40 / M / 5'9" / 144lbs
30lb dumbbells, Assault bike: 11:42
Rest 10 minutes
125lbs (barbell)
30-24-18 (Airdyne)
5:37
45 lbs max rep
Workout:
42-30-18
Clean & Jerks @ 42kg/17kg
Bike Cals
33-24-15
C&J’s - Broke 7’s, 5’s & 5&4 on last.
Everytime we broke we swapped
Bike cals split
(12-9-6 for Maria)
Time: 9:22
12-6-9
Weight 43lb
105kg
Bike erg
17.5 dumbbells
6:02 and 200lb Rx. C&J unbroken with very good pace. Bike 69-70 cadence in the first two rounds and pedal to the metal with 75-77 in the last. After I finished last bike I couldn’t focus my eyes on the clock and the first number I saw was 6:02 :). Got greedy on C&J. I wanted to beat Nick C. and match James G. (my closest peers on overhead). Did 135/165/185/205(c+f) oh-oh /205(f) OH-OH!/190/195/200. Should have done 185-195 and then attempted 205. Very cool WOD.
8:24 RX
15-10-5: Clean and Jerk @20kg
12-8-4: Assault Bike
5 mins 44 sec
-215 C&J
-225 fail on jerk
Power clean & jerk 165lbs.
8:48 min
Challenging: 31 reps
Max clean and jerk 135 lbs
RX - 8:03
Rx w/ 95lbs Rogue Axle= 7:37 & 225lbs
Max Power clean and jerk: 190lbs
225#
Time: 11:27
Power clean jerk: 75 KG
Rx 8:40
85kg
max power clean jerk 50kg
185 / 205 / 235 / 240 clean and jerk
75kg C&J
Time for 9:20
95 lb
115 lb
135 lb
155 lb
165 lb
85
95
100
103.5
Clean and jerks
Echo bike calories
14:40 full cleans intermediate rowing
RX 18:50
Then work up to 165 power clean and press
08:20 - 205lb RX
6:20 rxd
185# C&J
M rx
12:10
175#clean and push jerk
95# Rx
7:41
225lb
55#, row cals
125 C&J
Nice!
12:50
80 kg clean & jerk
12:50
80 kg clean & jerk
135
155
185
205
225
Subbed rower cals
Couplet complete: 7:52 on clock
165 lb C&J: 10:56 on clock
185 lb C&J: 13:20 on clock
195 lb C&J: 15:45 on clock
200 lb C&J: 19:23 on clock (Failed- clean no jerk)
200 lb C&J: 19:56 on clock
M/43y/176lbs/68”
Excellent work, bro!
Well done!
8:02
115
135
155
165
175 - failed to get it overhead
7:08
275 c&j
Rxd
8.41
205 c&j
Solid!
Rx 09:28
didn‘t push further C&J
9:53 Rx
195lb Power C&J
Rx modified rower 10:30
195lbs C&J
Rx 6:21
286# PC&J
Awesome!
As expected. Super impressive.
105#
18:39
Rx 5:40 and 235lbs.
*11/10-8/7-9
*~70 RPM on Echo Bike
*Power Clean and Split Jerk
**Barefoot shoes again… I’m intrigued.
So fast, as always.
I use barefoot shoes for deadlift; started that back when I worked out in regular running shoes, when I didn’t like half my energy going into compressing shoe foam. Barefooted better than freezing bare feet too, so I’ve stuck with them for over a decade. I like the angles of bare feet on deads, less so for squats.
Been using barefoot or low drop Merrells for 16 years, I couldn’t go back to sneakers even if I wanted to. Pavement gets hot in the summer though.
Exceptional as usual! I had barefoot for a little while then switched to other zero rise. The Nano 6.0s are still my all-time favorite but the Savage 1s by Born Primitive that I'm using have been very good.
Heavy Pwr cl&jrk: 120
Nice work!
185#
15-12-9 reps for time of:
Clean and jerks- 65
Echo bike calories
calories.
9:13.57
Then, at 20 minutes:
Build to a challenging power clean and jerk- 95
Intermediate 6:23
6:57 Rx
235
7:02
77.5 C and J progression
75-lbs bar, row for calories
8:24
95-105-120-125-125
C&Js were all pretty "challenging" after the speed round, which was also a surprise. I thought I'd do it in 7. I thought wrong.
Still a great time!
Rx
5:21
Went from 225lbs right to 275lbs but after 7 attempts, couldn't quite get the lock-out on the jerk🫠
Super fast, though. 👊🏽
Nice speed & still heavy!
Super fast and strong!
C&J @ 215 (worked up to 215 and hit 3 singles)
Excellent!
Hope you feel better soon & bravo for still keeping on moving!
couldn't do the jerk part because of the ceiling.
Got up to a 155# power clean.
200lb
65# bar
Sub row calories
11:24
Worked up to 115# CnJ
Rx
10:53 with row subbed for the bike, and stopped at 135lb
Power clean and split jerk throughout
Didn't have much umph today - too much transition time and too long of breaks. 95# is already a little challenging for certain parts of the body, but those same parts let me know that it was time to stop when I did.
Rx was tough! And I'm sure the row didn't help with the barbell. Always good to listen to your body!
45 split jerks…way more time consuming than PJ, so that’s a good effort, LK.
Split jerks! Legit brother
Excellent! I think we 2 are the rare ones who prefer split jerks! SJ solidarity✊
6:41 Rx
135, 165, 185, 205, 225
Scaled intermediate option:
Substituted echo bike for 30 meter sprints using 0.08 cal/m resulting in 7/5/3 x30 meter sprints
30 kg / 65 lbs barbell
6:19
6:11
198lbs/90kg
Women's Rx 8:39 then 80# C&J
*cals on rower (no bike)
Hell yeah, BG!
Awesome! Great work!
Excellent!
6:36
Challenging power clean jerk
205lbs
So fast; so heavy!
What Favo said!
Dang
RXd at the Y, however, got snaked on the Echo bike after my set of 21 and pivoted to the rower in order to not waste time.
7:34 (roughly)
went 135 - 165 - 185 - 195 - 205 on the single PC&PJ and stopped there with under 2 minutes to go. dealing with some trap soreness and didnt want to push it much further after those felt good.
Nice job! Great work on your Thursday HERO WOD too! Bravo on the consistency with those, James!
Awesome job, James!
Awesome job - and it's never fun to have to switch equipment mid workout. Great job pushing through.
Yes, that’s great after yesterday’s hero workout. Had I been home, I probably would have done that today.
I did 30 meter sprints instead. It's around 0.08 cals per meter for an average adult. So 15 cals is around 200 m sprints, could split that up into 8x 25 meter bursts.
At least that was my math behind it.
Beginner option:
15-10-5 reps for time of: 6:10
Clean and jerks
Echo bike calories
Women complete 12-8-4 Echo bike calories.
Then, at 20 minutes:
Build to a challenging power clean and jerk
135- lbs split
clean and jerk 95lbs 21-15-9
Pro-form rower set to max resistance for21-15-9
Completed in11:15
Then 100kg clean and jerk.
Build to heavy: 135:145:155:165:175:185:
Traveling to visit my son in Indiana, so limited equipment.
21-15-9
Squat clean thrusters, 60# (all he has…bar, 5s and all fractional plates)
2-1:30-1 min runs
11:05
”Only” 80 degrees, but oh the humidity…renewed respect and sympathy to y’all who live in the southeast.
Nice work keeping on while visiting & running in humidity!
Well done keeping at it!
Squat clean thrusters! Great work!
We bogart most of the humidity for all y’all, you’re welcome 😆. Nice work and mods, brother.
clean and jerk 20kg
cal echo bike
5:17
Quick!
I was dreading this one. A 72 on Chris S’s fear scale. I was willing to do anything to avoid it. So after vacuuming the dryer vent (kidding but i thought about it) i went intermediate.
For time
15-12-9
Clean and jerk @95#
Cal echo bike
8:35
Heavy c&j done as a 2 min emom after 5 min rest
100-110-120-125-130-135-140-145-150(f)
Round times
R1 | 02:10 |
R2 | 01:13 | -57 s
R3 | 02:19 | +66 s
R4 | 00:57 | -82 s
R5 | 01:14 | +17 s
R6 | 00:42 | -32 s
Ø 01:25
Nice job, Bob. Now…if you were thinking about it, it must be needed. So get on that dryer vent!! 🙂
Awesome pushing through the dread. I'm with Jim, go vacuum that vent! Fire prevention & fitness!
Great stuff, BB! I was not far behind you in dread today.
Hardest part is getting that momentum, good job getting it done bb
285#
. 💪🏽
Outstanding!
Oh my, that’s flying and very heavy!
10:03 Rx
-had to travel back and forth between the assault bike and the bar which chewed up some time.
I maxed out at 155# before my form went to crap so I stopped there.
Wow!
21-15-9 reps for time:
Clean and Jerks (75#)
Row Calories
Build to Heavy 85-95-105-115
7:18
Rx’d
6:44
45KG
100KG
15,12,9 c&j @ 95#
15,12,9 cal bike
135 & 155 c&j 1 rep
Dumbbells 60# total
Real bike on trainer
21/15/9 reps & calories
No time left for maxing clean/jerks
14:34 intermediate
65# bar
Intermediate
7:40
195# PC&J*
*could have keep building but short on time.
Intermediate, swap tower for echo bike, 7:23
“Rower”
18:18
245#
21-15-9
60lb Clean and jerk
Calorie Elipticals
Heavy C&J - 120lb
6:51 110 Kg
11:24
7'53''
80 KG
21-15-9
50kg-55kg-60kg
12min
C&J: 80kg
42y/bw: 64kg
Power clean&jerk
: 115kg
9.07 then at 20 minute heavy power clean and jerk 90kg
clean and jerk 15+6/10+5/9
80 kg
Nice, and good to see you!
21-15-9
Power cleans @40kg
Echo bike cal
Time: 10:13
Notes: split cleans 7+7+7, 8+7, 5+4. Did not manage to keep the intended pace on the bike.
C&J - 80kg
4.9.2026 – WOD: 21-15-9 Clean & Jerk + Echo Bike & Heavy C&J
- Metcon: ~11 min
- Heavy C&J: 78 kg
Suoritus:
21-15-9 for time:
- Clean & Jerk @ 43 kg (sarjajako: 12+9 / 5+5+5 / 5+4)
- Echo Bike cal (kierrosajat: 60 s / 80 s / 40 s)
Klo 20:00 (4 min tauko, 5 min ikkuna):
- Build to heavy Clean & Jerk: 53 kg -> 63 kg -> 73 kg -> 78 kg
Huomiot:
- Ennen WODia tehty rauhallinen taito-osio (HSPU & MU -tekniikka).
- Hallittu taktiikka tangolla säästi hermostoa ja esti selän sakkaamisen.
- Vahva 77 kg ykkönen maaliin väsyneelläkin kropalla ilman huteja.
#CrossFit #CleanAndJerk #EchoBike #Metcon #OlympicLifting
wod/rx/9:25
clean&jerk/51kg