Benchmark WOD · Girl WOD
GRACE WOD
30 clean and jerks for time. One movement, one barbell, nowhere to hide. Here is what a good Grace time looks like and how to pace it.
- For time:
- 30 clean and jerks
Rx: 61 / 43 kg (135 / 95 lb). Any style of clean and any style of jerk is fine.
What is a good Grace time?
| Level | Time |
|---|---|
| Elite | under 2:00 |
| Advanced | 2:00–3:30 |
| Intermediate | 3:30–6:00 |
| Beginner | 6:00+ (often scaled) |
Rough community ranges at Rx, not official standards. Your own last attempt is the number that matters most.
How to scale Grace
Scale so you finish with good movement and roughly the intended stimulus, not so you survive at Rx.
- Lighter barbell: 40 / 30 kg (95 / 65 lb) or a weight you can do 10 reps with fresh.
- Easier movements: power clean and push press if the jerk is not solid yet.
- Fewer reps: 20 clean and jerks.
Grace strategy and tips
Most athletes do fast singles: clean, jerk, drop from overhead, reset, go again. It is safer than touch-and-go and easier to keep up when you are tired.
Set a rhythm and stick to it. One rep every 6 seconds is a 3:00 Grace. Look at the timer every 5 reps and adjust, instead of resting longer and longer between singles.
Log Grace in FreeWOD
Log your time and the barbell weight. If you scaled the weight or the movement, note it, so you can see the day you do Grace at Rx.