Workout of the Day

17 Barbell Cycling

Written By Charleh Dickinson  |  Burpees 

Clean and Jerk; 5×2 @80-85%

17 minute AMRAP
17 Power Cleans @50% of 1RM
17 Bar Facing Burpees


WODprep Strategy Top Tips:

Clean and Jerk (5 sets of 2 reps):

  • Set 1: Warm-up set at 50-60% of your 1RM
  • Set 2: 80% of 1RM
  • Set 3: 80% of 1RM
  • Set 4: 85% of 1RM
  • Set 5: 85% of 1RM


  • 17 Power Cleans at 50% of your 1RM Clean and Jerk
  • 17 Bar Facing Burpees


  • Choose a steady pace that you can maintain for the duration of the AMRAP.
  • Break up the Power Cleans into manageable sets to prevent burnout. For example, you might start with sets of 5 or 6 reps, followed by short rests.
  • Focus on efficient barbell cycling during the Power Cleans. Minimize the time the bar spends on the ground and use a hook grip if possible.
  • During the bar facing burpees, maintain a consistent rhythm. Jump or step over the bar, and ensure you’re standing tall with hips fully extended at the top of each rep.
  • Be mindful of your breathing throughout the workout. Take deep breaths during rest periods and controlled breaths during the movements.
  • Keep track of your rounds and repetitions to measure your progress.


Box jumps maybe simple, but with practice, you can crush workouts with a few extra tips:

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