Workout Description

Why This Workout Is Hard

Forty shuttle runs repeatedly raise breathing before 45 clean and jerks at Grace's loading. The lifting sets shrink, but the running does not, and repeated turns and floor-to-overhead lifts can make the final nine difficult to complete within fifteen minutes.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Forty out-and-back shuttles repeatedly raise breathing, requiring enough aerobic recovery to resume the barbell without extended pauses.
• Stamina (7/10): Forty-five clean and jerks accumulate leg, grip, and overhead fatigue while the shuttle sets remain fixed at ten.
• Power (7/10): Clean-and-jerk repetitions and repeated shuttle accelerations both require controlled bursts of force throughout the workout.
• Speed (6/10): Efficient turns and prompt barbell pickups help, but repeatable clean-and-jerk singles are usually more valuable than a reckless opening set.
• Strength (5/10): The 135/95-lb barbell is moderate, but repeated floor-to-overhead work requires strength reserve to avoid slow, grinding singles.
• Flexibility (4/10): Secure front-rack and overhead receiving positions must remain available after each run, even as breathing and fatigue increase.

Movements

• Shuttle Run
• Clean and Jerk

Scaling Options

Official scaled barbell loads are 95 lb for men and 65 lb for women. Shuttle distances, the 15-12-9-9 lifting scheme, and the 15-minute cap stay the same.

Scaling Explanation

Reduce the barbell load when each pickup requires a long recovery. Preserve the shuttle distance and descending lifting sets so the workout stays a conditioning test with technically sound repetitions.

Intended Stimulus

A sustained run-and-lift couplet that rewards repeatable barbell cadence. Finish with enough control to prepare for the max lift at 15:00.

Coach Insight

Run at a pace that lets you pick up the bar promptly. Count each full out-and-back as one shuttle, and plan for two sets of nine clean and jerks.

Benchmark Notes

Reasoned from Grace at the same 135/95-lb loading and Open 23.2A's shuttle format. Forty shuttles total 2,000 feet (609.6 meters), and the 15-12-9-9 clean-and-jerk ladder adds 45 reps for an 85-rep score pool. Four capped thresholds at 25, 45, 62, and 77 put an 80-rep capped effort at L5; finishers within the 15-minute cap start at L6. Male L10 at 8:30 budgets 270 seconds for 45 lifts using Grace's three-minute L10 density, 200 for forty five-second shuttles, and 40 for transitions; female L10 is 9:30.

Modality Profile

Shuttle Run is monostructural and Clean and Jerk is weightlifting; each movement counts once for an equal split.

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