5 rounds for time of:
10 dumbbell hang power cleans
10 dumbbell push presses
200-meter dumbbell farmers carry
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Post time to comments.
Stimulus and Strategy:
Today's effort is a fun, grindy dumbbell workout. Grip will be a factor, so rest as needed before hitting failure. Dumbbell loading should be moderate. Aim to finish the hang power cleans and push presses in under a minute each, and the farmers carry in under 3 minutes. This workout is most effectively and efficiently performed on a track, or somewhere you can continuously progress through 200-meter segments after completing the hang power cleans and push presses.
Intermediate option:
5 rounds for time of:
10 dumbbell hang power cleans
10 dumbbell push presses
200-meter dumbbell farmers carry
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
5 rounds for time of:
10 dumbbell hang power cleans
10 dumbbell push presses
100-meter dumbbell farmers carry
♀ 15-lb dumbbells
♂ 20-lb dumbbells
Resources:
The Dumbbell Hang Power Clean
The Dumbbell Push Press
The Dumbbell Farmers Carry
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Comments on 260801
152 Comments
First round Rx, and the remanding rounds in intermediate.
21:00
R1 | 03:40 |
R2 | 04:17 | +37 s
R3 | 04:09 | -8 s
R4 | 04:07 | -2 s
R5 | 04:52 | +45 s
Dual Dumbell 14@kg
26:02
R1 | 04:05 |
R2 | 05:11 | +66 s
R3 | 05:32 | +21 s
R4 | 05:59 | +27 s
R5 | 05:19 | -40 s
Ø 05:13
Dual Dumbbell @18kg
17:36 w/ 25# DBs and walking 11 laps/round inside the hot and humid garage. Rested very briefly after each round and only set the DBs down after 9th rep of HPCs in 5th round. Grip is gone.
M/59/5’9”/213
10 dumbbell push presses.
200 steps farmer carry.
5 rounds in 25 minutes.
10 dumbbell hang power cleans
10 dumbbell push presses
200-meter dumbbell farmers carry - driveway
♀ 15kg/27-lb dumbbells
Intermediate women’s
18:38.94
2 KB de 20 kg
10 AR de 20 m en farmer 🥵
5Rounds forTime:
10 Hang Power cleans 15#bar
10push press 15#bar
100m Farmer Carry 20#db
19:41 - 30lb dumbbells
M/42/185
Rxd 24:30
22:00
M/40/173
25 #DB’s
R1: 15kg/15kg/16kg
R2: 15kg/12,5kg/15kg
R3, R4, R5: 15kg/12,5kg/14kg
RX 21:40
Catarina SC-05kg 00:18:38 Age 24
Raissa SC-04kg 00:17:04 Age 26
Maiane SC-10kG 00:20:25 Age 26
Amanda SC-09kg 00:18:35 Age 52
Amélia SC-08kg 00:16:07 Age 42
Jasmine SC-03kg 00:10:48 Age 07
db 20kg
M65 intermediate 19:44
22:00
Intermediate
Intermediate
21:18
Rx
Had to do laps in the garage due to rain.
50lbs per hand with farmers handles
26:39
don't have dumbbells in the home gym so made do with what I had
35lbs.
25# dbs + 30# ruck
23:45 rx
16:33 Rx. First round unbroken
biceps curlscleans into unbroken PP and straight into the carries. The remaining sets all cleans unbroken straight into 5 reps of PP. Then a break and 5 more PP straight into a carry. Only in the last round needed to break presses twice. Broke 3 times on the first carry and 4 times on the rest. Stayed very disciplined on all the break. Rounds: 2:52/3:16/3:26/3:26/3:30.15 lbs for farmers carry
21:57 🥵🥵🥵🥵🥵
With 15 pound weighted vest
Male/240/25
With 15 pound weighted vest
Male/240/25
Intermediate
#20 DBs
20:30
Intermediate with 25lb weights. 22:15.48. Rough
Scaled
5 rnds
With 62#sandbag
10 he
10push press
Suitcase carry 100m rt arm carry
Suitcase carry 1oo m left arm carry
29:15
M/56/180
**HPC 62# sandbags
Nice work, Mike!
Completed a day late, brought my DBs to the local HS track per HQs suggestion.
21:44.
had a good pace going the first two rounds being sub 8 minutes but couldn’t hang on. Went UB round one into the carries, all others were 9 HPC, 1+10. Carries in 50m segments every round.
Great job!
21:02 RX (200m approximately)
M53/77kg/175cm
Time flies when you have fun 30:45min.
5 rounds for time of: 30: 45min.
10 dumbbell hang power cleans
10 dumbbell push presses
200-meter dumbbell farmers carry
♂ Scaled 42-lb=19kg dumbbells
CURRENT WEATHER
8:00 PM
31°C
Sunny
RealFeel® 31°
30lbs dumbbells in a downpour
21:05
Rx in the rain
19:42
Maybe it was better
Here CURRENT WEATHER
8:00 PM
31°C
Sunny
RealFeel® 31°
Crushed it!
18:16 Intermediate
15:56 Intermediate
21:23
F.Walk 🔄 20 box step overs (15/15kg)
Grip is ripped 🪦
Intermediate
18:23
17:40
- 95# barbell
- 45 second bar hang
M/5’11’’/200#/25yrs
Rx 25:40
Broke hand power cleans at 9. Then +1 Rep into unbroken push press. Broke up farmers carries into 5 sets of 40m.
Note to self: try chalk next time. This one got sweaty.
75# barbell
70# deadlift rack
21:38
Intermediate- 40# DBs
26:02
Holy grip 🥵
18kg kettlebells farmer carry
23.15
M 56/210/6’
Used #35 dumbbells for the cleans and presses. Used #50 dumbbells for the farmers carry.
17:36.
17:33
4 rounds na ersão intermediário, em 35min
37:47….The dumbbells were slipping out of my freaking hands
31:02 M 56 5 rds as prescribed 40 lbs DB
Rx’d: 24:31
First round was 3 minutes, Second was 5:00, the rest about 5:30. Grip suffered (obviously), but also got real sweaty and respiratory under Big Star’s afternoon reign of wrath.
Well done, bro! Big Star’s afternoon wrath is for real!
NC, good to see you posting while your friendly twin CN rests. You seem suspiciously just as fit, somehow.
Excellent job alter ego! "The big star's afternoon wrath" is quite poetic too!
Haha, @Jim two sides of the same incredibly fit coin!
😆
24:08
Rx but with 2 25lb DBs
Traveling…worked out at CrossFit Communitas in Sacramento.
A 40 min AMRAP partner workout…my half, all scaled from rx
20 cal echo bike
20 thrusters, 75#
20 cal echo
20 pull-ups
20 cal echo
20 wall walks
2 rounds
63/5’8”/162
Awesome!
Awesome stuff, Jim!
Nice getting to drop in while traveling! Great job!
18:25
#20 push press and cleans
#15 farmer’s carry
5 rounds for time of:
10 dumbbell hang power cleans
10 dumbbell push presses
200-meter dumbbell farmers carry
♂ 50-lb dumbbells
tiempos de ronda
R1 | 05:35 |
R2 | 07:14 | +99 s
R3 | 06:55 | -19 s
R4 | 07:43 | +48 s
R5 | 07:45 | +2 s
Ø 07:02
Tiempo restante: 00:01 =35:13
45 lb db’s
35.12
Big dawg
👊🏽
Sub 20 is pretty nasty for this one!
26:19 at seven points. Mixed it up a little
5 rounds
10 DB HPC 40’s
15 KB goblet squat
200m DB farmer walk 40’s
Good one, killer humidity.
rx 28'31 hard on farmer carry 😅
clean and push press unbrock
farmer 20m directly after complex then 3x 60m
M rx
22:48
15:33
Loved this workout
Clearly! Awesome work!
* is that I had to change a diaper mid Wod and that gave me ~8 min of rest. Time doesnot include that8 min!
5RFT Rx (F) except Push press w/25#-UB, except one re-grip for sweat slippage in final round-outside & barefoot, baby! 100°+1,000% humidity. Hello, August! Isn't HQ adorable how they misuse "fun" - BG DOES love a gritty grinder tho, NGL!-14:16
Hell yeah! This had BG written all over it!
Nice job, BG! Watch out for fire ants (if you got em). They ruin your best barefoot day lol
Feral Favo rocks this workout! Bravo, BG!
Thanks y'all. Oh, Coastie, good call reminding me about ants! We don't have fire ants (yet) but remember that time I inadvertently stepped on the hill of the big black ants!?! They were not well pleased-like piranhas with legs those!
M/45/175
Beginner option:10:46
M/38/255lbs
17:32
45/F/68”/147
INTERMEDIATE
subbed BB for DB on HPC (45)
23:08
rx/22:12
Intermediate+
35lb DBs and a 20lb plate carrier
18:12
Limited to 35s so decided to add the pc. UB on the HPC straight through the PP each round - not sure I would have been able to do that with 50s. FCs were done almost at a jog. Broke them every 50m with a quick shake out of the arms and a few breathes each time except for the first and last 100m.
Wow, that's awesome with the addition of the PC! Don't think I could have handled that extra weight & constriction! Very well done!
That’s great ,LK!
Hardcore, Lincoln. You’re in fine form today!
Awesome job!
40# dbs
Dropped carries to 25 at 3rd Rd to share the 40s
51/F
Please excuse any typos.I can’t feel anything below my shoulders.
24:42 with35# dbs.
Nicely done, Bob!
Lol. Grippy for sure! Excellent job!
Great work, bobby b-cuz!
Rx 28:30
Rx 28:30
Fantastic!
Awesome! So fast @ Rx!
Good golly
-10 dumbbell hang power cleans
-10 dumbbell push presses
-2.5 minute dumbbell farmers carry
19:30
30-lb dumbbells
——————-
5’ EMOM:
-5 DB clean & jerks (35’s)
Nice!
Intermediate
31:14
wow my grip strength is trash
Try working in some 30-60 second dead hangs throughout the week; it's a quick effective grip strengthener, but this was a tough WOD for grip overall. Good work pushing through it.
Favo, great idea. Great stretch too, so two birds with one stone. Cheers!
Great work!
50 lbs
cut farmers carry in two; other sets within the round unbroken
Rx 22:33