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Cycling a barbell truly is an art form. It’s part strength, part speed, part technique. If you need to work on cycling your reps, try this barbell WOD from Brooke Wells.

3 rounds (not for time)

  • 15 deadlifts (155/105#)
  • 12 hang power cleans
  • 9 front squats
  • 6 jerks
  • 3 squat clean thrusters

Tips for Smoother Cycling

Since this isn’t for time, the goal isn’t to plow through these as fast as you can.

Instead, simply focus on connecting reps in a smooth manner, while keeping your feet in place and staying in control of the barbell. This will mean:

  • Choosing a weight you can safely manage for multiple reps.
  • Resting at the top of a movement — like the top of the jerk — but only very briefly!
  • Aiming to do each set of movements unbroken.

The weight is light enough that muscle fatigue should not be an issue, but do rest as needed, and then get back on that bar!

Don’t forget to check out TWL’s Spotify playlists for all the best music to sweat to.

Main image: Brooke Wells/Instagram