Workout Description

Why This Workout Is Extremely Hard

This workout combines maximal-effort loading (205/135 is near 1RM clean-and-jerk for average athletes) with significant volume (30 reps) in a continuous for-time format. The weight forces singles or very small sets, creating a brutal grind of 30+ minutes under constant CNS and metabolic demand. Unlike Grace (135/95), this loading prevents any flow or rhythm—each rep is a near-max effort. The combination of heavy technical lifting, zero built-in rest, and extreme duration makes this accessible only to elite athletes.

Benchmark Times for Heavy Grace

• Elite: <3:00
• Advanced: 4:00-4:45
• Intermediate: 5:30-6:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep count of a complex barbell movement creates severe muscular endurance demands across shoulders, legs, and core, with cumulative fatigue building throughout.
• Strength (8/10): At 205/135 pounds, this represents a moderately heavy load requiring significant strength for both the clean and jerk components across 30 repetitions.
• Endurance (7/10): Thirty clean-and-jerks at heavy weight will significantly elevate heart rate and demand sustained cardiovascular output with minimal rest opportunities throughout the workout.
• Power (7/10): Each rep requires explosive hip extension for the clean pull and powerful drive for the jerk, though fatigue will reduce power output progressively.
• Flexibility (6/10): Clean-and-jerks demand good hip, ankle, shoulder, and thoracic mobility for proper receiving positions in both the clean catch and overhead jerk lockout.
• Speed (3/10): Heavy loading and high technical demand limit cycling speed; athletes must balance efficiency with necessary rest between reps to maintain form and safety.

Movements

• Clean and Jerk

Scaling Options

Reduce weight to 155/105 lbs (75% of Rx) or 135/95 lbs (65% of Rx) - choose a load you could do 8-10 unbroken when fresh. Substitute power clean and push press if split jerk technique is limiting. Reduce volume to 21 or 15 reps if needed to maintain movement quality. Masters athletes (55+) consider 185/125 lbs or 20 reps total. Beginners can perform 30 dumbbell clean-and-jerks (50/35 lbs per hand) to learn the movement pattern.

Scaling Explanation

Scale if you cannot perform 5 consecutive clean-and-jerks at the prescribed weight with good form, or if your 1RM clean-and-jerk is less than 250/165 lbs. Priority is maintaining proper mechanics throughout - rounded backs or failed jerks indicate too heavy. Target completion time should be 8-15 minutes regardless of scaling. If you're finishing under 6 minutes, go heavier next time. Over 18 minutes means scale the weight or reps. The goal is sustained effort with brief rests, not maximal attempts with long breaks.

Intended Stimulus

Moderate-duration grinder lasting 8-15 minutes for most athletes. Primarily glycolytic with oxidative contribution as workout progresses. Tests strength-endurance, mental fortitude, and ability to cycle a heavy barbell under fatigue. The challenge is maintaining technical proficiency on a complex movement while managing grip fatigue and metabolic stress.

Coach Insight

This is a mental battle as much as physical. Break early and often - singles from the start is a viable strategy for most. Consider sets of 3-5 in early reps only if you're very confident. Focus on efficient bar path and catching in a strong front rack. Use the hook grip throughout to preserve grip strength. Rest with bar on ground, shake out hands between reps. Breathe during the dip-drive phase of the jerk. The middle section (reps 15-20) is typically the hardest - expect to slow down but keep moving. Quick singles with 5-10 second breaks beat long rests. Keep your core tight on every rep to protect your back.

Benchmark Notes

This workout is 30 Clean-and-Jerks at 205/135 lb. The closest anchor is Grace (30 Clean and Jerk at 135/95 lb), which provides our baseline: Grace Anchor Times: - L10 Male: 90-120 sec - L5 Male: 240-300 sec - L1 Male: 480-600 sec However, this workout uses significantly heavier loading: 205 lb vs 135 lb (52% heavier) for males. This substantial increase in weight will dramatically impact cycle time and require more frequent set breaks. **Movement Analysis (205 lb Clean-and-Jerk):** - Grace weight (135 lb): ~3 sec/rep for elite, ~5 sec/rep for intermediate, ~7 sec/rep for novice - At 205 lb (approaching 80-85% 1RM for many athletes): ~5-6 sec/rep for elite, ~8-10 sec/rep for intermediate, ~12-15 sec/rep for novice - Cycle time increase: approximately 60-100% slower than Grace **Set Breaking Pattern:** - Elite (L10-L9): Sets of 10-8-6-4-2 or 12-10-8, rest 5-8 sec between sets - Advanced (L8-L7): Sets of 8-6-5-4-3-2-2, rest 8-12 sec - Intermediate (L6-L5): Sets of 5-5-4-4-3-3-2-2-2, rest 10-15 sec - Novice (L3-L2): Sets of 3-3-2-2-2-2-2-2-2-2-2-2-2-2-2, rest 15-25 sec - Beginner (L1): Singles or doubles with 20-30 sec rest **Level-by-Level Calculation:** L10 (Elite): 30 reps × 5 sec + 4 breaks × 6 sec = 150 + 24 = 174 sec → 180 sec (3:00) - Adjustment from Grace: 90-120 sec × 1.6 = 144-192 sec range L9: 30 reps × 5.5 sec + 5 breaks × 7 sec = 165 + 35 = 200 sec → 240 sec (4:00) - More conservative set breaking begins L8: 30 reps × 6.5 sec + 6 breaks × 10 sec = 195 + 60 = 255 sec → 285 sec (4:45) L7: 30 reps × 7.5 sec + 7 breaks × 12 sec = 225 + 84 = 309 sec → 330 sec (5:30) L6: 30 reps × 8.5 sec + 8 breaks × 13 sec = 255 + 104 = 359 sec → 390 sec (6:30) L5 (Median): 30 reps × 10 sec + 9 breaks × 15 sec = 300 + 135 = 435 sec → 450 sec (7:30) - Adjustment from Grace: 240-300 sec × 1.6-1.7 = 384-510 sec range L4: 30 reps × 11.5 sec + 10 breaks × 18 sec = 345 + 180 = 525 sec → 510 sec (8:30) L3: 30 reps × 13 sec + 12 breaks × 20 sec = 390 + 240 = 630 sec → 600 sec (10:00) L2: 30 reps × 15 sec + 14 breaks × 22 sec = 450 + 308 = 758 sec → 720 sec (12:00) L1 (Beginner): 30 reps × 18 sec + 20 breaks × 25 sec = 540 + 500 = 1040 sec → 720 sec (12:00) - Adjustment from Grace: 480-600 sec × 1.2-1.3 = 576-780 sec range - Capped at 12:00 as practical limit **Anchor Comparison Summary:** Grace at 135 lb provides the foundation, but the 52% weight increase (70 lb heavier) requires approximately 60-80% longer completion times across all levels due to: 1. Slower cycle times per rep (heavier pulls, more deliberate jerks) 2. More frequent set breaks (grip fatigue, CNS fatigue) 3. Longer rest periods between sets (higher intensity per rep) **Final Targets:** - L10 Male: 180 sec (3:00) - L5 Male: 450 sec (7:30) - L1 Male: 720 sec (12:00)

Modality Profile

Clean and Jerk is a single barbell weightlifting movement, making this workout 100% Weightlifting modality.