10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang squat cleans
Perform a 50-foot handstand walk after each set.
♀ 75-lb barbell
♂ 115-lb barbell
Post times to comments.
Stimulus and Strategy:
In today’s workout, push to maintain unbroken hang squat cleans. The loading should feel light to moderate and allow you to hang on to the larger sets. The handstand walk should be a nice “break” before getting back on the barbell. However, don’t be fooled — getting upside down after the hang squat cleans will be more difficult than you think. Advanced athletes should challenge themselves to perform the handstand walks unbroken, and if you fail to make it 50 feet, go back to the start. Have fun!
Scaling:
Reduce the loading of the barbell. Reduce the distance of the handstand walk.
To reduce the complexity of the hang squat clean, consider a power clean plus front squat, or using a single or pair of dumbbells. For the handstand walks, consider putting your feet on a box and walking in a complete circle (do this once per 50 feet). You may also consider 20-30 shoulder taps or bear crawls.
In case of an injury or limitation, consider hang power cleans or light goblet squats in place of the hang squat cleans. For the handstand walks, consider shoulder taps in the plank position or a 30-second sprint on the ski erg.
Intermediate option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang squat cleans
Perform a 25-foot handstand walk after each set.
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option:
8-7-6-5-4-3-2-1 reps for time of:
Hang squat cleans
Perform a 50-foot bear crawl after each set.
♀ 35-lb barbell
♂ 45-lb barbell
Coaching cues:
On the handstand walk, start with smaller steps to gain momentum, balance, and confidence. You can always make your steps bigger.
Resources:
The Hang Squat Clean
The Handstand Walk
The Bear Crawl
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Comments on 250325
152 Comments
20:00
Did wall facing shoulder taps x25
M56/150
75# hang squat cleans, 40 alt. inverted shoulder taps after each set of cleans.
19:00
13.39m scaled
50kg bb hand squat clean
30 pike shoulder taps
44/M/110kg
Hsc bb@35 kg
Sostituito haw con 5 hspu dopo ogni round
Score : 9’47”
Inter : 15'00"
M/52/88
95#
25m Baer crawl
16:46
beginner version
to finish daily work
good focus to have good form with the empty bar
20:20
Subbed 25 second handstand holds for walks
M/39/6’/175#
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang squat cleans
*Perform a 30-foot handstand walk after each set.
26:06
(Last four handstand walks were a struggle. Really fun workout!)
Deo gratias
115 lb. barbell; hang squat cleans unbroken each round.
115 lb. barbell; hang squat cleans unbroken each round.
95lbs/ 20 seconds of free handstand each round.
19:34
•Rx on Hang Sq Cleans
•Scaled Handstand Walks to 30 shoulder taps (Finishing Time: 11:09)
RX
32:35
Out of town Tuesday, no gym access, did this today Thursday 3/27
75lbs barbell, 30 shoulder taps (wall-facing HS)
14:25
All cleans and shoulder tap sets unbroken.
25:57 Rx
My Training on Wednesday night, March 26, 2025
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang Power Cleans 87 lb
Perform 6 Strict Handstand Pushups after each set.
I completed the Workout in 15:14 minutes.
https://youtube.com/shorts/Cd0UiL6Qy00
30 Shoulder taps 30” Box
22:50
38 / M / 5'9" / 140lbs
25lb dumbbells
Bear walks
18:09
Scaled HSWs to 25 ft.
10-1 reps of:
Scaled to 55# hang squat clean
30 shoulder taps after each set
Time: 21:29
Intermediate option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang squat cleans
Perform 1 Around the box (30”) rotation
♂ 95-lb barbell
17:06
23:46, used 75lb and handstand walk distance may not have been exactly 50ft
This workout was hard on me! I did all of the things you shouldn't do prior: didn't rest well, dehydrated and didn't eat well that day...BUT I did 75lb and instead of handstand walks, I did 2 wall walks after each set. OUCH
I only completed 10-3 with a 20min time cap. This one hurts the forearms and biceps! Will be giving it to my class today lets see how it goes.
22:00 struggled with handstand walks
65# hang squat clean
1 trip around the box
14:10
4x 3.5 mètres (practice pirouette.)
M/55 👨🏻🦳
Despite I like a squat snatch he still does not like me.
@88, box circle walk
TT -> 28:55
42/m
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang squat cleans
Perform a 50-foot handstand walk after each set.
(sub walk for handstand hold 30 sec)
♂ 115-lb barbell
time: 19:54
Rx 15:32
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang squat cleans 50kg
Shoulder dumbells 20kg
16:09 in total
32:17
M 54/205/6’
Subbed 2 wall walks for the handstand walks. Scaled weight to #95.
13:15.
8-7-6-5-4-3-2-1 reps for time of:
25lb DB Hang squat cleans
50 Plank should taps between rnds
TT: 14:50
Correction TT: 14:55. First day back in over a month and a half.
Correction TT: 14:55. First day back in over a month and a half.
Welcome back! Good job today.
Hang Squat Clean
50-Foot bear crawl
Barpell :115lb
00:20:07
Great work!
11:57
8-7-6-5-4-3-2-1 beginner
35 lb bb
20 shoulder taps
8:42
Quick! Nice job.
17:49
55lb barbell
30 shoulder taps
Great job!
M/35/210#/73”
Rx 17:23
Nice!
12 ft hsw btwn sets
27:57
Well done with HSWs!
10-9-8-7-6-5-4-3-2-1: 14:03
Single Leg Goblet Sqt (9lbs)
50 Shoulder Taps (knees on box)
26:12, Miami KOA. Used 95 for HSC, those felt great. Subbed 100’ per arm waiter walk in the rain with 40 DB for HS walk.
That's a good idea for sub. Good work!
Rx’d(?): 32:12
I fell a lot on HSW, so that sucked up a lot of time. I feel like it’s one of things I can’t get good at without just doing it (even if I fail to see the functional purpose of them). HSC went great, though…. unbroken there.
Totally agree Nick! I always sub waiter walks especially since I get ear problems when upside down for long periods.
Nicely done, bro!
Very well done! Definitely counts as Rx!
20:32 RX'd
Awesome!
Front squat @95
Bear crawl on treadmill at 30 seconds per
13:44
95lbs, handstand/pike/box walkaround.
Great job!
Nice work! I can't manage those walk-arounds yet. Good job.
Beginner: 9:31
Good time, nice job!
M50/77/179
14:17
30kg barbell
20 shoulders taps every round feet on box
- 5' practice handstand hold and pistola squat
- Wod:
- 10-9-8-7-6-5-4-3-2-1 hang squat clean RX
- handstand walk scaled to bear crowl
time 20'08''
- back squat: 1x12@70kg, 1x10@80kg, 1x15@80kg
Rx, 25’ out and back
32:06
hang squat cleans felt surprisingly good, but the Handstand walks humbled me quick. Still, good practice.
Solid!
Great job! And my thoughts exactly regarding your comment on the HSW.
Excellent!
Rx women’s weight 75#
Pike Walks around a 24 inch box
13:56
Good work!
Very well done!
Rx reps/Intermediate weight(65#) HSC*
Scaled HSW :4 walk out/in from pike on box
14:41
*Cleans were only unbroken from 7 down.
Great job!
Crushed it
10-8-7-6-5-4-3-2-1
10:25
Great work!
Fast!
Scaled/subbed: 95# HSC; Piked walk 1 complete circle around box, feet on 24" box, for HS walk.
18:52
Broke once only on HSC sets 8 and 7, all others UB. All walks UB though the pikes progressively suffered. Holy shoulders batman, what a pump!
Awesome job! Agree; shoulders now feel like they have their very own heartbeat.
Nice work!
95lb barbell
40 second handstand hold
13:26
Nice!
Well done! Great HSH work!
Good work on those walks!
Definitely, what Lincoln said; fantastic pushing through the HSW!
M- 53/ 5'7 / 225
Intermediate athlete/scale 10 down to 1 hang pc 95#, 25' lateral wall walk.
10- 2:38, 9- 2:14, 8- 1:57, 7- 2:08, 6- 2:14, 5- 2:14,
4-2:05, 3- 1:52, 2- 1:45, 1- 1:23, Tot. - 20:38shoulders are toast
Solid!
Great job!! Nice sub with the lateral WWs!
Nice! I like that sub, never thought of trying that but sounds interesting
Nice work!!!
Fast, great job!
Well done!
12ish minutes scaled
2 12# dumbbells
~30’ bear crawl (fwd and bw)
one day I’ll handstand walk again…
Great job! I love the hsw goal👍🏼👊🏼
You'll definitely get back to it! Great work today on the way!
At home, modified:
17:17
-dbl kb clean and squat @(2) 16kg
-20 plank shoulder taps OR 20 bear shoulder taps (alt each round)
Planned to go up in bell sets every 3 rounds but my world fell apart in the round of 7
Very out of shape.
Great scaling, way to get the work done!!!!
That's still a lot of work put in! Great job.
Wow! Nice job 👍🏼
Awesome!
Excellent!
*assisted hs walks
Great job 👍🏼
Well done!
So fast! That's fantastic!
10-9-8-7-6-5-4-6
Had to cut the last 3 sets of HSW. Wrist and shoulders were gone.
23:45
Way to go!
Nice, indeed they were!
Awesome job!
For time:
10-9-8-7-6-5-4-3-2-1
-hang squat cleans (65 lbs)
-b/t each rd did 50’ bear crawl
14:59
Nicely done 👍🏼
Great time!
Beginner option:
7:21
Good job!!!
16:46
A lot of long breaks to make sure I'd do the HSW unbroken, however I had to break the last 3 in 25+25ft
Great job getting after this one!!!!
Excellent!
Terrific! That's impressive, almost all unbroken, Luis!💪
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Hang squat cleans @ 115lbs
50’ hs walk unbroken every “-“
(19:25)
50’ straight is different. Told myself if I did every length up to the set of 1 unbroken I would end it there.
Way to push yourself!!!!
Well done!
Awesome work!
Rx 15:58
Great time!!!
Awesome job!
NICE! Very well done!
So fast!
Handstand sprints!
8-7-6-5
Hang squats cleans
Perform 50 shoulder taps in plank position after each set
Ruck a mile
Hurting with 1st day back
Way to start working back 👍🏼👊🏼
Welcome back to it! Lots of solid work put in there!
Completed at the Y. No HS walks in my bag, did 3 wall walks after each set of HSC. Weight and reps RXd.
16:45
Squat cleans unbroken. wall walks were definitely the worst part!
Nice job, I feel your pain on the shoulders!!!
Well done! Right there with you on the burn.
Great job going unbroken on the HSCs & excellent time!
M 52/ 5,9/172
21:25min.
Seems easier.
10-9-8-7-6-5-4-3-2-1 reps for time of:53 kg
Hang squat cleans
Perform a 50-foot the bear crawl walk after each set. (SCALED)
♀ 75-lb barbell
♂ 115-lb barbell
Great job!
Agree! Looks much easier on paper than in practice! Sneaky one. Nice work.
shoulders burning!
not a breather.
Perfect today.
Bravo HQ.
Nice job, I'd shake your hand but my shoulders won't let me 😂
Great work!
Lol @DS, sorry no high fives or fist bumps today either. Keep the celebration on the DL.😂