Complete as many rounds and reps as possible in 10 minutes of:
5 hang power cleans
20-second L-sit hold
♀ 125-lb barbell
♂ 185-lb barbell
Post total rounds and reps to the comments.
Stimulus and Strategy:
Today’s workout is a weightlifting and gymnastics couplet. The loading of the barbell should be moderate to heavy. Performing singles is totally appropriate; however, if you are able to perform a few touch-and-go sets, get after it. For the L-sit holds, choose a variation that allows you to complete your holds in 3 sets or fewer. Expect the fatigue of your hip flexors and your abdominals to make the hang power cleans more difficult.
Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power cleans
20-second L-sit hold with knees bent
♀ 95-lb barbell
♂ 135-lb barbell
Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power cleans
20-second plank hold
♀ 55-lb barbell
♂ 75-lb barbell
Resources:
The Hang Power Clean
The L-Sit
Plank Variations
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Comments on 260211
116 Comments
#165 for HPC 6 rounds even
Age 42
7+2, 135 lb
M/50/200lbs
Intermedate
6 rounds + 5 reps
Scaled
5 hang power clean 155lb
20 sec paralette L-sit hold
6 rounds + 2 hpc
43/m
165lb barbell
4 reps plus 5 HC
Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power cleans
20-second plank hold
✨️ 8 rounds in 12 minutes @ 55lbs
✨️(9 Weeks Postpartum)
5 rnds + 5 reps (165lbs)
165 @ 4r plus 3 hc
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power cleans
20-second L-sit hold with knees bent
♀ 40-lb barbell
5 rounds + 20
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power cleans
20-second L-sit hold with knees bent
95-lb barbell
5 rounds + 24
M52/5'11/220#
10' AMRAP
Hang power clean: 135#
Bent knee L-Sit holds on rings: 20 secs
6 Rds
6 rounds Rx.
I wish I could say my L was a perfect 90 degrees… but sagged a couple inches under for a lot of the :10 and :5 intervals I chose.
All HPC easy and unbroken - but heavy enough to labor breathing, which impaired L sit capacity.
Great combo. Now… GHDs, heavier HPC, and row time.
Rx 7 rounds
*Quick Singles on all Hang Power Cleans.
*:10/:10 for all L-sits.
Need to work on my L sits
Scaled
135 pounds for HPC
6 rounds
My question before I started for scaling consideration because 185 is above my HPC capacity: Prioritize number of rounds or prioritize the L-sit and/or the weight of the HPC? I decided weight of the HPC and maintaining the L-sit was more important. L-sits were UB and I alternated between rings and hanging from the bar each round. HPCs were all 3-2.
Nice job!
That’s higher level thinking of what you want to accomplish. And a damn good level
of work, too.
135lb
bent knee L-sits
Rx 11 + 5
Now this is my jam!
You are not invited to my birthday party.
Amazing!
Kick his butt, Ken.
Kick his butt, Chance, then re-invite him to your birthday.
Scaled to Women's intermediate
95# hpc
knee bent on rings
8 rnds
m/55/180
Nice work!
Solid, Mike!
Rx
8 rounds at the buzzer
More limited by the L-sits (from the rings) than the HPCs. The L pivoted more each round lol
Son(18)
@165lbs & a mix of declined straight legs and bent knees for the L-sits (parrellets)
7 rounds+ 13
Great job, both of you!
10 rounds
Well done!
Kicking ass, Chance.
Rx’d: 6 rds
HPCs in groups of threes and twos, with some singles. L sits unbroken.
Great @ that Rx weight CN!
Awesome, bro!
185 is a lotta HPC. And to carry thru to UB L-sits..Well done!
60kg hpc
20s L-sit
Första passet efter förkylning
Barbell 31kg
20 sec L-sit hold knees bent
10 rounds + 5 HPC
Well done!
Scaled: 1st round 70# HPC, rest 65#, partially bent leg L-sits between parallettes.
9 rounds even
Great job! Timed perfectly so you didn’t have to add that extra round 😉
Lol. The buzzers for my last 20 seconds & the 10 minutes really did go at the same time! I had to use 2 timers because I am easily distracted. Glad though, because not sure I had the old Favo Finisher in me today.
Very well done!
I agree with CN. 5 sec faster, and you’da done another round! 😂
first two at 135 last 4 at 115
10 hanging leg raise
had to sub in for lack of ability to perform L-sit
Intermediate: exactly 7 sets finished at 10 minutes.
Intermediate modified* traveling, at the hotel gym:
Complete as many rounds and reps as possible in 10 minutes of:
5 DB hang power cleans* @ 70#
20-second L-sit hold with knees bent
10 rounds… finished last hold at 9:55
Great work adapting for travel & nice job!
11 rounds🤙🏽
11 rounds + 1 rep
115-lbs bar, tuck holds on rings (knees bent, high tuck)
7 rounds + 5 hpc + 10 seconds
Great work!
6 rounds plus 3 cleans
Wrist still doesn’t tolerate being bent back, so
10 min AMRAP
5 deadlift, 195#
20 sec h-sit, using rings
8 rounds
All movements UB.
63/5’8”/159
great work here!
great work here!
Great working around wrist & going UB!
Solid work, Jim
Nicely done, Jim! Fortunately, my left wrist was up for it today, otherwise I would have had to sub like you did.
56M
10 rounds
125# and bent knees
Beginner option:8+5 @ 95 lbs
Beginner 9.5 rounds
5 rounds
135lb hang clean
20 sec L hold knees bent
7 rounds
5 x hang power clean 95lb
30 sec high plank
Great work!
Birthday workout
M47/177
Intermediate 5rds 145#
Happy B-Day!
Happy Birthday!
happy b-day!
65# bar
Nice job!
5-115 hang cleans
20 second L-sitx2 knee bentx10
Great work!
12! Whoa! Fantastic!
7 full rds +5 HPC + 15 second L-Sit
Rxd at the Y. Used dip bars for L sits.
6R even.
only first set of HPC was unbroken. Then went 3-2. All L sits broken into two sets. Fun!
Great James! 💪🏻
Nicely done!
Excellent!
AMRAP 10:
8 rounds + 5 reps
Scaled- 85 lbs bar
20 second L-sits
Great work!
7 rounds
155lb
5rds
7+5
I haven’t done this yet, but I know this is really good.
🫶🏻
Stellar! ⭐
165lb
5r 2
M 53/78kg/175cm
Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
7 rounds +1 rep
5 hang power cleans
20-second L-sit hold with knees bent
♂ 135-lb barbell-62kg
5 hang power clean
20 seconds L seat
4 rounds + 2 hang power clean s
135 pounds
20 sec plank hold
Nice!
5R/50kg
Beginner option
Misread 10 hang power cleans + 20 sec hold
4 full rounds exact
Extra work!
Intermediate
5 rounds + 5 PC
0:40 extra to end 6th round
Nice work finishing out the round!
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power cleans 80kg
20-second L-sit hold with knees bent
5R + 1 power clean in total