Workout Description

Why This Workout Is Hard

Sixty barbell clean and jerks at 135/95 lb demand sustained barbell cycling and grip. The advanced movement complexity and a typical 5–12 minute window for stronger athletes create high muscular fatigue without high-skill gymnastics. Using the given framework, density scores moderate, time domain scores high, and no modifiers apply, producing a solid Hard rating that challenges pacing and barbell efficiency.

Benchmark Times for Double Grace

• Elite: <6:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps under load tax shoulder-to-overhead and posterior chain endurance. Success hinges on sustaining repeated efforts with minimal deterioration in mechanics and barbell speed.
• Power (7/10): Every rep is an explosive pull and drive overhead. Efficient triple extension and aggressive lockout are key to maintaining bar speed across the set.
• Strength (6/10): The prescribed load is heavy relative to volume. It requires solid baseline strength to cycle reps safely, though it’s not a one-rep max test.
• Speed (6/10): Fast transitions and decisive barbell cycling matter, but most athletes will rely on quick singles or small sets rather than pure sprinting throughout.
• Endurance (4/10): Short-to-mid time domain with continuous barbell cycling taxes the heart rate, but it’s not a long monostructural piece. Expect breathing to elevate steadily while managing small rests between reps.
• Flexibility (2/10): Standard clean and jerk positions require basic front rack, overhead, and hip mobility. No extreme ranges or advanced flexibility demands.

Scaling Options

Scale to: 60 reps at 115/75 lb • 45 reps at 135/95 lb • 60 clean-only at 135/95 lb (jerk becomes push press at lighter load if needed)

Scaling Explanation

These options preserve the single-modality barbell stimulus while adjusting either load or total volume so athletes can move consistently with solid mechanics and minimal stalling.

Intended Stimulus

Fast and relentless barbell work. Athletes should feel a steady burn in legs, back, and shoulders while keeping the heart rate high. Aim for consistent, sustainable sets or fast singles with short rests. The bar should never feel maximal, but each rep should be crisp and confident, maintaining good positions under fatigue.

Coach Insight

Open fast-but-sustainable. If you can’t hold 3–5 reps on the minute after two minutes, switch to controlled singles immediately. Breathe at the hip each rep. The one tip: Commit to your next rep within three breaths—don’t wander. Avoid early blow-ups, sloppy jerks, and letting your front rack collapse. No-reps waste energy and time.

Benchmark Notes

These targets reflect typical finish times from beginner to elite. L1 should focus on safe singles and steady progress. L5 aims near 11 minutes with controlled sets. L9 is world-class sub-6 minutes. Female levels are approximately 15% faster due to the lighter prescribed load.

Modality Profile

This is a single-modality weightlifting test. No gymnastics or monostructural elements appear, so all work time is spent under an external load on the barbell, emphasizing pulling, leg drive, and shoulder-to-overhead capacity.

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