Grace
A pure barbell sprint. 30 clean and jerks as fast as possible.
- Format
- For Time
- Time cap
- 10 mins
- Level
- intermediate
For Time
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Open in FizGrace is a for time workout by Fiz, built from 1 movement, with a 10 mins cap. It is set at intermediate level.
About Grace
Grace is thirty clean and jerks for time, and nothing else. It is the cleanest test of barbell cycling in the benchmark catalogue — no runs, no gymnastics, no rounds to keep track of. Just one movement, one load, and how fast you can move it thirty times.
Why technique beats strength
The load is moderate by design. It is not heavy enough to be a strength test for a trained athlete, which means Grace is really measuring efficiency: how well you use the hips instead of the arms, how little time you spend resetting between reps, and how quickly you can drop and re-grip. Athletes with good technique routinely beat stronger athletes with worse technique, sometimes by minutes.
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Singles or touch-and-go
The main strategic decision is singles versus touch-and-go. Touch-and-go sets are faster per rep but far more expensive, and a set of ten that ends in a failed rep costs more than it saved. Fast, disciplined singles — drop the bar, step in, pull, jerk, repeat, without ever standing around — is how most athletes post their best time. Set a rhythm you can hold and let the clock do the work.
What's a good Grace time
Under three minutes is a strong Grace, and elite athletes go under two. Three to five is a good competitive time and five to eight is a solid result for a consistent athlete. If the prescribed load is more than about seventy percent of your one-rep-max clean and jerk, scale it — Grace is meant to be a sprint, and grinding out thirty near-maximal singles is a different workout with a different training effect.