Grace
30 Clean & Jerks for Time
Get a link for your group. Everyone's score also counts on the all-time Grace leaderboard.
The workout (Rx)
Cap 10:00For time
- 30 clean and jerks 135/95 lb, 61/43 kg
| Rx load | Men | Women |
|---|---|---|
| Barbell | 135 lb (61 kg) | 95 lb (43 kg) |
Scaling Grace
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
For time: 30 clean and jerks (95/65 lb, 43/29 kg)
Beginner
For time: 30 dumbbell clean and jerks, or clean and jerks with an empty barbell, at a weight you can move with good form every rep
Grace times by level
| Level | Typical time |
|---|---|
| Beginner | Over 6:00 |
| Intermediate | 3:30–6:00 |
| Advanced | 2:00–3:30 |
| Elite | Under 2:00 |
Approximate Rx times from community results. Use them as a rough guide, not a standard.
All-time leaderboard
6 scoresEvery score from FitClash challenges linked to Grace.
About Grace
Grace is one of the original "Girls" benchmark workouts. It's a single movement for a single number of reps: 30 clean and jerks at a moderate barbell load, as fast as possible.
The weight is light enough for experienced athletes to cycle quickly, so Grace tests how efficiently you can move a barbell from the floor to overhead under fatigue. The fastest athletes finish in well under two minutes.
Tips for Grace
- Plan singles or quick touch-and-go doubles from the start. Steady singles are usually faster than big sets with long rests.
- Drop the bar from overhead and reset quickly instead of lowering it slowly.
- Any clean (power or squat) and any jerk (push press, push jerk or split jerk) counts. Use whichever you're most efficient at.
- Breathe at the top of each rep, not at the bottom.
Grace questions
What is the Grace workout?
Grace is 30 clean and jerks for time. The Rx barbell is 135 lb (61 kg) for men and 95 lb (43 kg) for women. Any clean and any jerk are allowed, as long as the bar finishes overhead with locked arms.
What is a good Grace time?
Under 3:30 at the Rx load is a strong time, and under 2:00 is elite. Newer lifters often take 6 minutes or more, usually at a scaled weight.
How do I scale Grace?
Drop the load to 95/65 lb (43/29 kg) or lighter, so every rep is done with good form. Newer lifters can use dumbbells or an empty barbell.
Who's fastest at Grace?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.