7 rounds for time of:
7 deadlifts
5 hang power cleans
3 bar muscle-ups
♀ 105 lb
♂ 155 lb
Post time to comments.
Stimulus and Strategy:
Today's workout is a triplet that will help prepare you for the Open, challenging you to hang onto the barbell for a higher-volume workout. Shoot to complete the deadlifts and hang power cleans in under 30 seconds each, never breaking more than once. Plan to go straight from the deadlifts into the hang power cleans each round — if you need a break, take it before the final deadlift to go straight into the hang power cleans. Choose a bar muscle-up number and/or variation that allows you to complete the reps in under 45 seconds each round. If you are working on performing the Rx'd variation of the bar muscle-ups, scale the volume to just a single rep each round. Expect the deadlifts and cleans to have a compounding effect on the bar muscle-ups. Pause before jumping up to the bar and maximize the efficiency of your kip.
Intermediate option:
5 rounds for time of:
7 deadlifts
5 hang power cleans
3 bar muscle-ups
♀ 75 lb
♂ 115 lb
Beginner option:
5 rounds for time:
7 deadlifts
5 hang power cleans
5 jumping chest-to-bar pull-ups
♀ 35 lb
♂ 45 lb
Resources:
The Deadlift
The Hang Power Clean
The Kipping Bar Muscle-Up
The Jumping Chest-to-Bar Pull-Up
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Comments on 260119
236 Comments
Intermediate option w/ Chest-to-bar pull-ups instead of BMU
6:59
sub 3 bmu with 7 strict pull-up. weight RX.
good stimulus also with strict pull-up
Male - 47 - RX - 11:50
Bmu single
7 rounds.
dead lifts @ 60kg
hang power Cleans @60kg
jumping chest to bar pull-ups
7 rounds for time:
7 deadlifts (20kg)
5 hang power cleans (20kg)
3 bar muscle-ups
7 rounds for time:
7 deadlift @50
5 hang power clean @50
5 c2b
Accessory
3x16
Alt back lunges double kb @16
150 DL
115 HPC
3Reps * Hammer grip chin ups
16:30
First 4 Rx
Tore mi hands
Last 3 C2B
M/40/6’/177#
10:00 Rx
(Deadlifts 6+1; HPC unbroken; BMU unbroken until last round of 2+1.)
Deo gratias
M/45/67kg
rx 12:27
Intermediate weight, but I did chest to bar since I don’t have BMU yet. 7:36
9'40"
5 rounds
7 DL 30kg
5 PC 30kg
5 jump Pull Ups
Scale:
7 deads (155#)
5 hpc (105#)
3 kipping pullups*
time: 8:39
*After 1st round all singles
6:09
Time 9:30 RX
5 rounds for time:
7 deadlifts
5 hang power cleans
5 pull-ups (banded, band broke round 4 8 reps no band)
♂ 20 kg
intermediate 7:50
Final time of 8:48.98
M/44/230#/6’3”
Completed 1/22 rest day in the garage gym. Cold but warmer than most of the week. Used my workout gloves for the barbell portions but learned in the first round they didn’t work for BMUs.
19:18.
probably spent 19 of those minutes on BMUs. Should have scaled those to 1 rep per round to keep the intention but felt like grinding through. DL + HPC in two sets every round.
I don't have MU down, so subbed jumping C2B PU
12:59
5 rounds, 155lb
7 DL
5 HPC
5 JC2B
75# bar (PR) jumping PUs
115 bar 5 rounds
7 DL, 5 hang clean,
15 push-up
Barbell at 75
Jumping Pull ups
Scaled: 55 lbs
Chest to bar pull ups
12:54 Did 5 kipping C2B instead of 3MU. Kipping C2B are my kryptonite so it was a good setting to work on them. Manged to get a round worth of C2B as no reps. In the last 4 rounds C2B took longer than the DL+HC combo. I'll get there eventually.
M/49/6’4”/220#
7 RFT:
7 deadlifts (115#)
5 HPC (115#)
5 jumping chest to bar pullups
10:04
M31 202.0lbs
7 rounds
Deadlifts and hang cleans as RX
strict pullups instead of muscle ups
19:23
125#
5x chest to bar
7 dumbbell deadlifts
5 dumbbell hang power cleans
3 bar muscle-ups
♂ 20 kg dumbbells
time 14:03
8 :38 rx
Rx
8:59
15.45 @ 50Kg
7 DL
5 HPC
3 pull-ups
3 dips
5 rounds
7 Deadlifts 55kg
5 Hang Cleans 55kg
5 Jump pull ups
8 mins 48 seconds.
⏱️ Time: 9:33
7 Deadlifts @ 115 lb
5 Hang Power Cleans @ 115 lb
3 Chest to Bar Pull-ups
7 dumbbell deadlifts
5 dumbbell hang power cleans
3 strict banded pull-ups + 3 box dips
♀ 2 x 8kg dumbbells
9:45 (6weeks postpartum)
99-133kg assisted band
7 deadlifts
5 hang power cleans
3 bar muscle-ups
♂ 155 lb
18 mins 14s
14:15
135lbs
5 Chest to Bar
52,5kg barbbell
2 db@12.5 kg
Scaled ring muscle up ( ring 5cm sopra gli occhi)
Time 8’07”
25lb
Jumping MU
Scaled to 125#
Jumping pull-ups
tiempos de ronda
R1 | 01:58 |
R2 | 02:03 | +5 s
R3 | 01:39 | -24 s
R4 | 01:53 | +14 s
R5 | 02:10 | +17 s
R6 | 02:00 | -10 s
R7 | 01:44 | -16 s
Ø 01:55
Tiempo restante: 00:01 = 13:28
7 rounds for time of:
7 deadlifts
5 hang power cleans
3 bar muscle-ups
♂ 125 lb
6+7 w/ 12 minute time cap
Subbed 6 C2B for MU
8:27, used 105lb
Adaptado 155lb Deadlift e 75lb Hang Power Clean + 3 BMU
Tempo: 07:36
7DL
5HPC
3BMU
Rex weight
17:38
Intermediate-Ish
3 jump pull ups and hold down as long as possible
39/M
5 rounds
7 DL @155
5 HPC @155
3 pull-ups
5 rounds for time:
7 deadlifts
5 hang power cleans
5 jumping chest-to-bar pull-ups
♀ 35 lb
9:32
5 rounds for time:
7 deadlifts
5 hang power cleans
5 jumping chest-to-bar pull-ups
75#
9:44
M/50/200lbs
Intermediate
11:27
11:55
7 DL
5 HPC
6 lateral burpees
Rx weight.
7 rounds for time:
7 deadlifts 55lb
5 DB hang power cleans 15lb
8 bent-over DB rows 35lb
85#
Kipping pull-ups
*Barbell: 6/1+5
*Bar Muscle-ups unbroken and quick!
**Fun sprint!
Great work per usual Derek!
Dang. Even if the weight isn’t much for you, being able to manage the heart rate over 7 sets is more than impressive.
You’re a beast!
Nice work! I keep trying to give you a challenge and you keep smashing me! Haha
RX
5 rounds for time:
7 deadlifts
5 hang power cleans
5 jumping chest-to-bar pull-ups
115lb
95# Deadlift & Snatch
chest to bar pull ups
6:55
8:03
A bit counter intuitive what Stephane Rochey wrote yesterday and today's open prep 😆
11:23 ring muscle ups (blowing in the wind made it tough, failed 2 of them. Barbell was easy. Will redo in the gym with bar muscle ups to get the intended stimulus sometime.)
5 strict pulls
Time 11:06
7 dl
5 hang pc
3 chest to bar
Barbell weight 85lbs
65#
7dl
5hpc
5cjpu
Rx sets
Strict pull ups
9:05
Rx 7:44
135lbs/ 10:17 (5 rounds in 7:21 so kept going.
unbroken bar muscleups/cleans
10:13 for dad at 42lbs with tech bar and a mix of lb and kg tech plates from catalyst.
46/174lbs/176cm
Max rep set of push-ups after: 30 reps with 2 second descents.
11:49 rx
Grip hell.
Comments quit working on me, switched to alter ego.
M/ 42.5y/ 175lbs/68”
Your alter ego crushed it, amigo!
Nice Coastie!
NC, your fitness is as impressive as you cousin CN’s! Nice job!
Well done!
7 minutes 26 seconds. Used 115, regular pull-ups, 5 rounds
10:40 Rx (6/1 strat)
9:45
But you're doing them! Great work!
Scaled to women's rx weight
3 burpee pull ups for mu.
9:55
m/55/180
Holy burning lungs!!
Fantastic!
Nice Mike, and smart sub.
Burpee pull ups! Excellent!
Intermediate with jumping muscle ups
10:30
Very nice!
Great time!
Intermediate with jumping muscle ups.
12:25
5 rounds
7 DL
5 Hang power clean
5 chest to bar pull up
6:15
135
7
5
5 strict pull ups
10:20
With my kiddos running wild in the garage.
M 40/200lbs/5’10”
Used a little box to get above the bar for muscle ups.
Grip still gave out.
5 chest to bar pull ups
Scaled 11:59
115# for the DLs and HPCs, and subbed 3 Chest-to-bar pull-ups and 3 Ring dips for BMUs
Broke DL and HPC into 6/1+5. Did RDs after CTB vice 1 and 1 rotations. Worked to get back on the bar quickly after the CTB/RDs with a longer break in between DL rep 6 and 7 to make sure I could get all 5 HPC unbroken. I don't think I was loading the lower back excessively in the DL or HPC but it felt like it - no pain, just felt tight and fatigued. Maybe it was just feeling some kinda way from painting a bunch of stair risers right before starting the workout.
Good work Lincoln---painting always makes things worse:)
Solid! Especially right after painting!
2 ring mu’s per round
16.07
M 53/78kg /175cm
7 rounds for time of: 12:22min.
7 deadlifts
5 hang power cleans
3 bar muscle-ups= scaled 5x chest to bar pull up
♂ 155 lb scalled 62kg= 137lb
https://youtube.com/shorts/0le7YfT1kI8?si=T9qdqVNIpeh3m0kT
After WOD done Cooper test 12min.
- 2550m.
Fantastic!
8:18
5 rounds
7 deadlifts 75#
5 hang power cleans 75#
5 jumping chest to bar pull-ups
Great job!
Wow! Excellent fitness!
Awesome!
Went a tad light after yesterday’s deadlift workout and wrist/elbow tenderness.
7 RFT
7 deadlift, 40 kg
5 HPC, 40 kg
7 pull-ups
7 bar dips
13:49
A 20% chance i miscounted and only did 6 rounds. Pretty sure it was 7, but truth in logging…
I can tell how good the work was by how many typos I’m making as I try to log this.
63/5’8”/160
Great job, Jim! Hope the wrist and elbow tenderness clear up soon. Good job on that DL work yesterday!
Nice Jim---I agree about the typo thing----
Great sub with the bar dips!
SUB MU w/3 SPU 3 DIPS
Modified -7 rounds/7 reps DL/HPC-70#
3 toe assist pull up 3 dips on stall bars-both movements counted as 1 rep.
8:21 - feeling weak today.😔
Just realized I did 7 reps each round of both DLs & HPC. Somehow misread that.
Good work Favo!
You may be feeling weak but your time and extra work don’t reflect it! Awesome job!
Super job as usual. It wouldn’t be Favo-Rx without some extra work.
7x 135Ibs Deadlift
5x 135Ibs Power Hang Clean
3x Strict Pull-ups (Still working on form for muscle-ups)
9:33
Welcome! Great start! Keep it up!
Rx at the public gym and trying not to make a scene
8:50
Excellent @ Rx!
5min55sec, Rx
Forearms on fire!
Nice job though!!
10:50
155# DL and Hang Clean
Jumping Ring Muscle Ups
56 yo M/ 5'9"/ 147 lbs
13:15
scaled to 115 lbs
muscle-ups on rings
Nice job hitting those RMUs, Quinn!
Scaled: 12:18
155#
KPU/banded matador dips
10:28
Scaled 7 rounds
7DL@95
5HC@95
5 Pull Ups singles
Time 11:14
M/37/205/6’2”
5:33 RX
That’s flying! Well done!
First WOD in a long time.
6:19 Rx
56M
12:38 women Rx (105#)
115 lb and 6 x strict pull-ups instead of muscle ups. Used hook grip the whole time. Lost the grip a couple times on the clean towards the end. Big forearm burn.
3.6 mi warm up, 1,000 jump rope cooldown.
Nice time, and brutal cooldown!
Well done! I agree with Jim about the cooldown. I only did 400 SUs plus some more pull-ups as part of mine.
Nice job + extras!
7Rds
7-5-3
115# (15:52)
Beginner option:
75- lbs 6:06
5 hang clean
3 MU
#155
12:46
Rx 9:22
50kg
😱
Rxd 9:45
7 rounds for time:
7 deadlifts
5 hang power cleans
3 bar muscle-ups
♂ 155 lb
Time: 7:44
M / 35 / 6’0” / 198 lb
Awesome job!
6’ rx’d!
I loved this workout. My forearms got a little sore though.
Great time!
Dang!
Rx
10:31
Awesome!
Scaled
kg 60
4 rounds C2B + 3 rounds pull up
9:28
Scaled 3BMU to 5C2B
14:33
11:17rx
Great!
95#
5 rounds for time: 12:27
7 deadlifts 75lbs
5 hang power cleans 50lbs
5 jumping chest-to-bar pull-ups
7 deadlifts
7 hang power cleans
3 TRX muscle ups
(2) 35 lb DB’s
12:36
♀ 35 lb
7 deadlifts
5 hang power clean
5 scalp pull up
Time- 9:30
115 pounds
7 dead lift
5 hang power clean
3 MU
For this I used 135lbs and did strict pull-ups
11:20
Welcome, and good work!
Two-a-days! Nice
5 rounds
35kg
Time: 8:08
135lb
3 strict c2b+ 6 dips
18:35
12:55
Dl/hpc(105lb)
bar muscle-ups on the box
8’03
M/55 🎅🏻
5 r intermediate.
Subbed 6 chest to bar for MU (failed one arm MU)
TT -> 11:38
7 rounds for time:
7 deadlifts 70kg
5 hang power cleans 50kg
5 jumping chest-to-bar pull-ups
09:56 in total
5 rounds for time of:
7 deadlifts
5 hang power cleans
3+3 single arm bent over kettlebell row
♀ 35 kg
Time: 5:35
Notes: still proceeding cautiously with neck. Slow and controlled mindfulness reps. Very tight sensation in the front rack hold at top of power clean. Anterior neck feeling tight and tired but not painful at the end.