For time:
50 pull-ups
50 hang squat cleans
50-calorie row
♀ 65-lb barbell
♂ 95-lb barbell
Post time to comments.
Stimulus and Strategy:
Today, you'll take on a chipper of higher-volume reps for three movements. Get ready for some conflicting pulling movement demands across all three. Shoot to finish the pull-ups, hang squat cleans, and row each in under 5 minutes. Find a light hang squat clean load that allows you to complete sets of at least 10 reps throughout the entire workout.
Intermediate option:
For time:
30 pull-ups
50 hang squat cleans
50-calorie row
♀ 55-lb barbell
♂ 75-lb barbell
Beginner option:
For time:
30 jumping pull-ups
30 hang squat cleans
30-calorie row
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Kipping Pull-Up
The Hang Squat Clean
Rowing
Jumping Pull-Up Progression
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Comments on 260817
206 Comments
8:31 Rx. Pullups 20+16+14. Time 2:20. HSqCl 2x(10+8+7). Time 3:50. Rowing 1300-1400 Cal/hr for the first 25 Cal and 1400-1600 Cal/hr for the second half. Time 2:20 (w/ transitions). A really solid push. Perhaps slightly longer clean sets next time to get it in 4-5 sets.
30 jumping pullups
50 front squats #55 (shoulder felt weird during warm up)
30 driveway shuttle sprints,about 50'
rx, 10:13. Did full squat cleans because I misread it. Man my legs were blown up by the time I got to the rower. Got 46 unbroken pull ups though!
Strict pull-ups
M/40/6’/180#
13:15 Rx
(4:15/10:00/13:15)
Deo gratias
10:52 Rx mens 35 y/o
Kipping pull-ups
Cleans by 4s
Row 2:12 (~1400 kcal/h)
M/42/185
PU>>25 Strict pus
17:05
RX 13:53
Rx — 14:45
Rx, no grips… 14:14
😎
35# DB
14:30 RX
Rx 13:20
intermediate 9:27
Intermediate
12:58
12:25 RX
Rx’d: 10:56
Fun!
M/ 43y/ 178lbs/ 68”
Coastie! So fast! Nice job.
Intermediate with assisted pullups and 45lb bar 19:18.67
12:54
15:00 Rx
50pull up 1:55
50HSQCL4:53
50cal bike 4:10
Intermediate
23:00
50 pullups
50 HSC w/ 30lb dumbbells
50 row cals
20:40
Inter
Outstanding!
10:31 rxd
14:08
RX, 22:54
M rx
18:59
For time:
50 pull-ups
50 hang squat cleans
50-SDHP 45 lbs.
♂ 95-lb barbell
tiempos de ronda
R1 | 02:49 |
R2 | 06:40 | +231 s
R3 | 02:42 | -238 s
Ø 04:03 =12:11
Squat hang cleans killed me. Would have fit the time besides that.
Prioritized house stuff today.
Did sets of 10 pull-ups in between cleaning, cooking, removing a toilet, cutting and arranging floor tiles. Somewhere between 120 and 140 pull-ups done, all sets UB.
very functional, you are!
Cooking, cleaning, toilet moving, tile work & pull ups too! Please, HQ, don't get any ideas! Putting those "go" muscles to work, LK! Nice!
Great job, multi-tasker!
13:35
30 pull-ups
50 hang power cleans #55
50 cal row
No squat cleans. Legs are fried from the lunge day through the hero WOD yesterday. Opted to eliminate the squat for today.
50 pullups
50 hang squat cleans 95lbs
100 drag rope double unders
57 yo M/ 5'9"/ 152 lbs
12:37
as Rx'ed
Well done, Quinn!
Male, 46, 205lbs
Rx as written.
11:21
I broke up the workout into five rounds with sets of 10 each movement.
Rxd
17.48
50- jumping pull ups
50- db hang squat cleans (5lbs)
50- burpees (no rower)
Coming off of being very sick for almost 2 weeks.
Welcome back! Good start to your return!
15:01
50 jpu
50 hang power clean
50 cal row
Rx
13:30
Rx 7:37
*Unbroken Butterfly Pull-ups!
*Hang Squat Clean: 8/7/7/7/7/7/7
*50 Cal Row = 2:25.3 = 1215 Cal/hr Avg.
**Shoutout to Thom for challenging me by doing Unbroken Pull-ups this morning while dropping into an Affiliate in Myrtle Beach, South Carolina!
Wow. Great work Derek!
Amazing!
👊🏽👊🏽. I was guessing mid8s for you today, but UB pull-ups and a beastly row smashed that! Bravo, Derek.
Awesome!
49 M
M/50/6’4”/225#
7x3 deadlifts then
50 pullups
50 hang power cleans (95#) - knee issues limit speed and depth of squats
50 cal row
13:49
Rx 8:34
25/25
15/15/10/10
1200-1400 cal/hr
Rockstar!
Pretty sick, Ken.
Well done!
Intermediate
14:41
Intermediate - 14:59
14:03
Intermediate, stationary bike for calories instead of rower
11:35
50 Hss- 75#
30 pus
50 cal row
19:06
Strict pull-ups
800m run
11.48
30 pull-ups
50 hang squat cleans
50-calorie row
35kg barbel
Scaled to
"For practice"
Weighted strict pull ups-singles
Squat cleans-singles
50 cal row
All untimed.
Big case of the "Mondays"
and Because Bob!!
I definitely understand the Mondays! Nice work getting it done!
Nice work! Monday for me too.
The Mondays were real! Great work pushing through! Spoiler Alert: Tuesday is giving Monday vibes so far...
10:49
Rower glitched for about 45 seconds. Did 30+ cal
Nice work Chance!
Scaled 14:41
50 Ring Row
50 HPC 75#
50 cal row
Rx
Great job!
Went with a 200’ 90# sandbag carry instead of rows.
Beginner 11:20
For time: 50 pull-ups-single toe assist, 50 HSC-55#,50-calorie row-10:52
Crushed it, Favo!
The BG rises again!
Zoom!
30 pull ups
40 hang cleans 75lbs
50 cal row
Extremely humid outside
25kg
Rx 16:42
Time: 16:40
RX
25:29
M 53/77kg/175cm
RX
For time: 15:15min.
50 pull-ups 3:10min.
50 hang squat cleans 8:29min.
50-calorie row 3:46min.
♂ 95-lb barbell= 43kg
15:27 at smith springs
50 Neutral grip PU’s only bar available.
50 HSC with 35lb DB’s
50 Row cals on non concept 2 crap rower…
5 cal row
5 rds, rest as needed between rds. to control HR and fatigue.
10 Pull Ups
10 Squat Clean
65lbs, 10:34
-50 Jumping Pull Ups
-50 Hang Cleans
-50 cal Row
100 pull-ups to share
100 hsc @42,5 kg
50 cal. row each synch
11:07 rx
Rxd but garage gym sub of 50 SDHP w/ 95 lbs for the rower calories.
50 strict pull-ups 4:02
50 HSC 5:34
50 SCHP 3:59
13:35 total.
tried for sets of 10 for all movements, but the pull-ups turned into singles for the last set. I think I would have been faster rowing then SDHP, might test again as prescribed and doing kipping pull-ups. Sweaty!
Great work and tough sub. You'd definitely be faster on the rower.
9:49
This got lost in many posts! Crushing another, Luis!
Rx 17:07
Intermediate scale
13:26
63/5’8”/163
Good one, hq.
Nice work Jim!
Excellent, Jim!
My replies stopped working earlier! Nice job JR!
12:55 Rx’d
Rx reps
Australian pullups
65#
11:17 Rx
12,5 kg
Pied au sol barre10 cm dessus tête
56M
13:13 (women’s Rx)
50 Pull ups banded (green and purple)
50 hang squat cleans 70#
50 calorie row (3:45)
Male
30-50-30cal
75lb barbell
25:04
Welcome!
Yes, welcome! Keep coming back:-)
Beginner option:
For time9:16
Beginner
12:00
Rx = 10:18
13:16
50 pushups - due to no pull-up bar
50 hang squat cleans with 35#
50 cal row
For time
50 strict pull ups
50 hang squat cleans @75#
50 cal row
14:47
Pull ups done in 5’s thru 25 then broken as needed
HSC’s in 10s
Row thru. Row time about 2:45.
Round times
R1 | 06:50 |
R2 | 04:52 | -118 s
R3 | 03:05 | -107 s
Ø 04:55
Well done, especially after all those thrusters yesterday.
Thanks Jim - definitely felt yesterday's pull ups and thrusters during this one.
Awesome like Jim pointed out!
Excellent!
Well done!
RX Men 15:24
50 hang squat cleans
50-calorie row
75-lb barbell
12:25
*RX reps but scaled to 75lb hang squat cleans
50 Strict pullups sets of 10 except last 2 sets broken up
50 dumbbell HSCs 50# sets of 10
50c row
Intermediate 45# bar
PUs 5 5 5 3 2 3 2- jumping
Sc 10 x 5
Row 4:36
30 pull-up sets of 5
50 hang cleans 75# sets of 10
50 cal row
-3 power cleans (105 lbs)
For time:
-30 pull-ups (switch grip)
-30 hang squat cleans (65 lbs)
-30 cal assault bike
-30 GHD’s
8:45
10:36 intermediate
1st workout down! Thrilled to be joining the community!
Welcome!
50 DB squat cleans (2-50# DBs)
50 cal row
14:21
50 Australian Pullups
50 60lb hang squat cleans ( Still unable to do into a full squat when doing cleans)
50 cal Ellipticals
19:14
You'll get there with time & still solid work put in!
50 SA ring row
50 front squats (1 arm zombie) at Rx weight
50 cals c2 bike
10.29
RX - strict pullups
20:10
RX: 11:38
75#
15:44
19:03
50 pull-ups
50 hang squat cleans 95#
50 burpees
10.06
Hang Squat Clean @25kg
50 × Calorie Row
16:03
M45
Should have done Intermediate, but tried rx:
43 pull-ups in 5 min +7 pu
36 hsq @ 42,5kg in 5 min + 14 hsq
50 cal row in 3,40 min
Total for rx reps&row was 19 min
RX. MENS 24:45
rx/15:18