The GirlsFor time · Time cap 10 min
Grace
Grace is one barbell, one movement, thirty reps: clean and jerk at 135/95 lb as fast as you can. It tests barbell cycling, power and the discipline to keep moving when your lungs say stop.
The workout
30 clean and jerks for time (135/95 lb, 61/43 kg)
Movement standards
- Every rep starts from the floor and finishes locked out overhead with hips, knees and arms extended and the bar over the middle of the foot.
- Any style of clean (power, squat) and any style of jerk (push, split) is allowed.
- Touch-and-go reps are allowed; dropping the bar is allowed as long as it is under control.
- Rx load is 135 lb (61 kg) for men and 95 lb (43 kg) for women.
Scaling
- Use 95/65 lb (43/30 kg) or a load you can cycle in sets of 3 to 5.
- Substitute power cleans plus push presses if the jerk is new to you.
- Keep 30 reps and aim for under 6 minutes; that is the stimulus.
What is a good Grace time?
| Level | Result |
|---|---|
| Beginner | 6 to 10 min (scaled or Rx) |
| Intermediate | 4 to 6 min Rx |
| Advanced | 2:30 to 4 min Rx |
| Elite | under 2 min Rx |
Indicative community ranges for a healthy adult, not official standards. Your own progression matters more than the tier.
Tips
- Decide on a rep scheme before you start, for example 10 sets of 3 with short rest, and stick to it.
- Power clean and push jerk is the fastest combination for most athletes.
- Keep the bar close and reset your breathing at the top of each rep.
Frequently asked questions
Log your Grace time in RxApp
Free, no gym needed. Track your PRs, see your progression in a chart and compare Rx and scaled.
iOS app in the App Store. Android is coming: join the waitlist and we'll email you at launch.