Grace is a reasonably simple workout, but that does NOT mean it’s easy.

In this article, we’ll describe the Grace workout and provide helpful tips to improve your performance during this classic CrossFit WOD.

What Is Grace?
Grace is a WOD that consists solely of clean and jerks, performed for time. Specifically, you’ll complete 30 reps of the clean and jerk (135 pounds for men, 95 pounds for women) as fast as you can.

How Fast Should I Be Able to Complete Grace?
As a novice, anything in the 6-8 minute range is solid for this workout. For those who consider themselves “intermediate” CrossFitters, the sweet spot is between 4 and 5 minutes. Anything faster than that is considered advanced, with professional times falling under the 2-minute mark.

Do I Need Specific Equipment for Grace?
Grace is a fairly minimalist workout. All you need is a barbell and a timer unless you count your towel and water bottle as necessary equipment (you’ll certainly need them with this one!).

What Strategies Can I Use to Improve My Grace Time?
All CrossFit workouts are ripe with nuance. There are always some simple tips and tricks that can significantly improve your performance in any given WOD.

For Grace, you’ll want to try to complete all 30 reps in a single set, without resting. Think of the workout as a sprint, where you won’t stop until you finish.

Regarding specific strategies related to the individual reps, you have some flexibility with Grace. For instance, it is perfectly acceptable to utilize a power clean or a complete clean for this portion of the move. About the “jerk” portion of the movement, you can elect to perform split jerks or push jerks.

Therefore, you have some wiggle room to pick a movement style that works best for you during this workout.

Further Modifications and Scaling Options
One option for making this WOD a little bit more beginner friendly is to lessen the weight. Absolute beginner men may go as low as 75 pounds, while women can scale down to 55.

Before you tackle Grace, you should be sure that you have mastered the clean and jerk, along with the individual components within these movements. If you are shaky on your clean and jerk form, this workout, which forces you to push your limits, may lead to injury or the development of bad exercise habits.

Conclusion
Grace is a killer workout for the whole body. Because the clean and jerk works so many muscles at once and requires so much skill to perform, it presents many opportunities for injury. Therefore, you should be sure to take the time to practice your clean and jerk and develop excellent form before trying an extremely taxing workout such as Grace.

But if you feel prepared, and are ready to get a super pump in, load up your bar and give this workout a try!