Workout Description
For Time
60 Clean-and-Jerks (135/95 lb)
Why This Workout Is Hard
Double the reps of the classic Grace workout. Tests barbell cycling capacity and strength endurance.
Benchmark Times for Double Grace
- Elite: <13:46
- Advanced: 13:46-11:16
- Intermediate: 11:16-8:31
- Beginner: >8:31
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): Each clean-and-jerk is an explosive, full-body power movement. Maintaining high power output for 60 reps is the primary test.
- Stamina (8/10): Cycling 60 clean-and-jerks at 135/95 lbs heavily taxes full-body muscular stamina, including grip, legs, core, and shoulders.
- Strength (7/10): The 135/95 lb load is moderately heavy, and performing 60 reps requires considerable strength-endurance.
- Speed (7/10): Fast and efficient cycling of the barbell is crucial for a good time. Minimizing rest between reps is key.
- Endurance (6/10): Performing 60 clean-and-jerks for time is a significant metabolic challenge, demanding cardiovascular fitness to sustain effort with a moderate-heavy barbell.
- Flexibility (5/10): Full squat clean and jerk technique demands good mobility in the hips, shoulders, ankles, and wrists, maintained over many reps.
Modality Profile
A pure weightlifting workout, double the reps of the classic 'Grace' (Clean and Jerks).
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