The Grace WOD: An Overview

What do you need to know about the Grace WOD, and how can you get the best time possible?

We’ll explore this worhout in more detail below. But first, a few quick points to remember about the Grace WOD include:

  • The workout is 30 power clean and jerks for time.
  • The weight is 135 pounds for men and 95 pounds for women.
  • You should time yourself during the workout to track your journey through CrossFit.

This is a workout that you can perform regularly as a benchmark routine.

What Is the Grace CrossFit WOD?

Grace is one of the most popular CrossFit benchmark workouts of the day.

You will simply perform 30 clean and jerks for time. Men will use 135 lb weights and women will use 95 lb weights.

Because this is one of the shortest workouts of the day, there is a common misconception that it is easy; however, it is anything but that! This workout is challenging even for elite CrossFit athletes, as the goal is to perform this workout routine as quickly as possible.

How Do You Perform A Proper Clean And Jerk?

If you really want to track your progress with this workout over time, it is important for you to perform clean and jerks properly. This is a popular exercise because it works a variety of muscle groups. Some of the muscle groups you will hit include your core, triceps, biceps, quadriceps, hamstrings, and glutes. Therefore, this is a versatile lift that can help you improve your performance in other areas as well.

The steps involved in performing this exercise include:

  • The first step is to get set appropriately. Stand in front of the barbell, and make sure it is already loaded.
  • Keep your feet approximately hip-width apart. Turn them outward right way. Make sure your shoulders are covering the barbell.
  • Then, you should initiate the first pull. The first step of the clean takes place when the barbell comes off the floor. Lift the barbell to the level of the knee.
  • Then, it is time to initiate the second pole. Lift the barbell up to the level of your hip.
  • Next, drive your hips to pull the barbell up to the chest. You will need to turn the bar over to keep it in place.
  • As the bar moves upward, squat down and catch the barbell across your shoulders. The barbell should be in the front rack position.
  • Finally, drop your knees down a few inches to create a spring-like effect. Then, you can jerk the bar over your head and recover appropriately.

These are the steps involved in performing a proper clean and jerk. You will need to perform 30 of these to complete the Grace workout of the day. It will take some practice to get right, so why not take a look at a video of how to perform a proper clean and jerk here?

What Is A Good Time For The Grace Workout Of The Day?

The first time you perform this workout, you might not be able to finish it appropriately. There is nothing wrong with that! A complete beginner should be able to finish all 30 repetitions in under seven minutes.

Once you can get this workout down to approximately five minutes, you will be considered an average athlete. That is an average time for the Grace workout of the day.

If you get your time down to approximately three minutes, you will be in line with most other advanced athletes.

An elite athlete can finish this workout in approximately two minutes and thirty seconds, while a regional athlete can finish this workout in approximately two minutes and ten seconds.

These are some good benchmarks for you to measure your time against. Even though you want to beat your personal record, you should also understand where you are in reference to other athletes.

How Can You Improve Your Time?

The objective will be the same, regardless of your fitness level: the goal is to perform 30 clean and jerks as quickly as you can. At the same time, performing this exercise routine in two minutes is completely different from performing it in six minutes. Therefore, you need to adjust your strategy depending on your target time.

A few key tips to keep in mind include:

  • Make sure the barbell is already set up before you begin. You may want to set up the barbell and give yourself a few minutes to make sure your muscles are relaxed.
  • Make sure you stretch and give your muscles time to loosen up before you start the exercise. Even though it is somewhat a test of endurance, it is more a test of speed.
  • Try not to watch the clock as you go through your repetitions. Otherwise, your technique could fall apart, leaving you at risk of hurting yourself.
  • Do not expect to finish all 30 repetitions at once if you are a beginner. Try to break the repetitions into smaller sets with scheduled breaks before you try to finish all of them at the same time.

If you keep these tips in mind, you should get better at the Grace workout of the day. You might even want to watch a video of someone performing the Grace WOD here.

How Can You Scale Grace?

If you would like to scale the Grace WOD, there are a few options available. Some of the ways that you might be able to scale this workout to meet your needs include:

  • You might want to start by performing only 20 repetitions instead of performing 30. Consider breaking them up into two sets of 10 to get better before you try to finish all 30.
  • Another way for you to scale the workout is to reduce the weight. You may not want to start with the full 135 lb or 95 lb the first time you try this workout. Start at a lighter weight before moving up.
  • You can also add in pre-scheduled breaks between sets. This could be a great way to introduce yourself to this type of workout.

Even though you should aspire to eventually finish the workout as intended, you do not want to hurt yourself. If you are performing this workout routine for the first time, you may want to scale it back, particularly if you have never performed a clean and jerk before.

Is Grace also a Hero WOD?

A CrossFit hero workout of the day is a tribute to a fallen soldier. Even though the Grace WOD is not a hero workout of the day, it is a benchmark girl WOD. This is a great way for you to test your strength and efficiency when it comes to the clean and jerk.

This might be obvious, but even though it might be called a “girl” WOD, it is meant for both men and women. If you want to test your ability to effectively perform this exercise, track your progress in a journal! That way, you can watch your time get faster as you get more efficient with the clean and jerk.

Get The Best Time Possible With The Grace Workout Of The Day (WOD)

If you are looking for a way to mark your progress with the clean-and-jerk, then you should test yourself with the Grace WOD from time to time. This is a straightforward exercise. You will perform 30 repetitions at a set weight as quickly as possible. Men perform this exercise at 135 pounds while women perform it at 95 lb.

There are ways you can see all this work out depending on your fitness level. You may want to reduce the number of repetitions or the weight you lift the first time you do it. Then, make sure you track your progress in a journal so you can watch yourself improve. You might also want to compare your time to those of other athletes in the area!

Tim Rollins, Editor

About boxletes was created by a team of CrossFit athletes and fitness enthusiasts who love to share information about the best CrossFit boxes, workout gear and equipment, and fitness and nutrition tips.

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