Grace is a classic CrossFit benchmark: 30 clean and jerks for time. The standard prescribed load is 135 lb for men and 95 lb for women. The workout is short enough that pacing, barbell cycling and choosing the right load matter more than complex strategy.
Grace workout
For time:
30 clean and jerks
Rx: 135 lb men / 95 lb women
What Grace should feel like
Grace is intended to be a fast barbell sprint rather than a grinding strength workout. Choose a load that allows repeated clean-and-jerk reps with short breaks while maintaining sound positions. CrossFit’s September 2026 guidance uses a 2–7-minute time domain, with scaling used to preserve speed.
Grace Rx weights and scaled versions
| Version | Men | Women |
|---|---|---|
| Rx | 135 lb | 95 lb |
| Intermediate example | 95 lb | 65 lb |
| Beginner example | 45 lb | 35 lb |
The scaled examples above come from CrossFit’s September 21, 2026 Grace workout. They are starting points, not mandatory loads. Choose a weight that permits repeated controlled reps with short rests. A 115/75 lb attempt is another possible scaling choice; record it as scaled rather than confusing it with Rx.
What is the Grace weight in kg?
By unit conversion, 135 lb is approximately 61.2 kg and 95 lb is approximately 43.1 kg. These are conversions of the pound prescription, not a separate official metric standard. Record the actual total load on your bar, including the bar itself, and keep it consistent when comparing attempts.
Grace pacing strategy
Do not spend the first 10 repetitions proving how fast you can move and the final 20 recovering from them. Strong athletes may use larger opening sets; most athletes are better served by repeatable small sets or fast singles with deliberate breathing. Keep the bar close, make transitions predictable, and avoid failed reps.
What is a good Grace time?
Sub-7 minutes is a useful broad target for preserving the benchmark's intended fast stimulus. Compare your result primarily against your own prior attempts performed with the same movement standard and load.
Grace movement and substitutions
The benchmark uses the clean and jerk. Athletes learning the lift should reduce load substantially and practice the component positions before racing the clock. If an injury or mobility restriction changes what is appropriate, use qualified coaching rather than forcing the prescribed movement.
For a longer barbell sequence, use DT’s 12-9-6 deadlift, hang-clean and push-jerk guide. For repeated short intervals instead, see The Chief’s three-minute clean, push-up and squat cycles.
Open the Movement Database for standards and scaling options.
Log all 30 clean and jerks
Choose repeatable sets or singles and record each split and cumulative rep count until 30. Include breaks in elapsed time. Log the actual total bar load, clean/jerk variation, missed reps and any changes. A changed load or movement creates a different comparison; the log is not a predicted finish time.
Download the grace log (CSV). Open it in your spreadsheet app or print it; keep the exact version and standards with each result.
Want another workout like Grace?
Grace combines a simple movement menu, moderate barbell loading and a short time domain. Open the generator and choose equipment, time and goal for a separate session. It does not automatically reproduce Grace or guarantee an equivalent workout.
Open workout generator settings
Related WODs
For another classic single-lift sprint, Isabel uses 30 snatches for time. Fran adds pull-ups to a fast thruster couplet. You can also browse the WOD Finder for workouts by time, equipment and goal.
Training information only. Scale load and movement selection to your current ability and stop if technique or control deteriorates.