15-12-9 reps for load and time of:
Hang power cleans
Bar-facing burpees
Use the same weight for all three sets.
All hang power clean sets must be unbroken; if you drop the bar, start the set over.
Post load and time to comments.
Stimulus and Strategy:
Today's conditioning element is a mix of heavy and fast movements. Shoot to complete this workout in under 8 minutes; advanced athletes may finish in closer to 5.
Find a challenging hang power clean weight you can maintain for unbroken sets — a general guideline is 60-70% of your 1-rep max. If you drop the bar on any set, you must start over, so the load should be heavy enough that you'll want a little rest before each round of cleans to keep them unbroken.
Try to maintain a steady, consistent pace on the burpees. The rounds of 15 and 12 can even be treated like a "hard rest" before the next set of cleans, while the final 9 reps should be a sprint to the finish.
Intermediate option:
Same as Rx'd.
Beginner option:
15-12-9 reps for load and time of:
Hang power cleans
Bar-facing up-down + step-overs
Use the same weight for all three sets.
All hang power clean sets must be unbroken; if you drop the bar, start the set over.
Resources:
The Hang Power Clean
The Bar-Facing Burpee
The Bar-Facing Up-Down + Step-Over
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Comments on 260909
156 Comments
135 lb
unbroken 🫡
35kg
40kg
45kg
m 39 7:45
135x15 +burpees
135x12 +burpees
135x9 +burpees
unbroken
Total time for this workout was 9:22.55 including rest time. The hang power clean 65x15 - 45x12 - 45x9. Down up step over bar as set up for this workout.
15 rep @ 95lb
12 rep @ 115lb
9 rep @ 135lb
85#
F//29yo
5:50
Feelin good today. Legs sore but felt it went super well.
M31 / 187cm / 111kgs
Full Rx @ 185lbs
5:27
115
M/37
135 lbs
4:38
9:54
95lbs
M/44
95#
5:40
5:09
135lb
6.16
95 lbs
7:21
57m
105lbs
7:12
F/35
Nice!
HPCs w/ 2x45lb dbells
Up, down jump ups to 10" box - sub for burpees
7:48
8:42 with 140lb on all sets. Rested exactly ad long as each previous round took (2:10/1:40)
Just tried to stay moving on burpees, couldn’t really sprint them.
Dad(70)
10:11 with 35lb and bar facing step over up downs
180lb/47/176cm
4:50, #75
10:10 mins. I went unbroken for the set of 15s and the set of 9s. Restarted the set of 12s three times, until I gave up as I couldn’t go unbroken on those.
5:50
40 kg
7:14 min
Rx @185lbs in 5:29
Crushed it!
Rx 4:45 @ 155#
Awesome!
Fantastic!
Well done!
Wow!
Go, Chance!
Rx’d 5:39 @ 125lbs
Could probably go a little heavier next time. About 61% of 1RM.
M/43y/ 175lbs/ 68”
Hell yeah, amigo! I was in the same boat about going a little heavier, just not as heavy as you did.
Great time @ that weight & no doubt you'll go heavier & even faster next round, based on your track record!
Next time go little heavier, doubted myself
Great time though & good test for next time.
06:38
50kg
Rx
8.13 @ 50Kgs
On a 10:00 clock
Build to a heavy set of 5 hang power cleans
– Build to workout weight or heavier.
5x 40kg
5x 50kg
5x 60kg
5x 70kg
5x 80kg
15-12-9 reps for load and time of:
Hang power cleans
Bar-facing burpees
– Use the same load for all three sets.
– All hang power clean sets must be unbroken; start the set over if you drop the bar
⏱️ 05.00 @ 60kg
#25
step over bar
15-12-9-HPC @65, BFB sub (moment of silence for my beloved burpees 🥺) forward "fall" to elevated push up, step back, step in, OH clap, step over bar repeat, do the hokey pokey and turn yourself...5:25
Great forced adaptation and time! A moment of silence indeed.
That’s what it’s all about….. good job! Hopefully back to burpees soon (for you, I hate those MFs)
M24
35kg/7:08
m29/bw:83kg
40kg
4:46
M 53/77kg/175cm
15-12-9 reps for load and time of: 6:28min. 50kg = 110lb
Hang power cleans
Bar-facing burpees
Big fat fail! Still a good blast though
5:06 66lb Mutt Bar
M/45/173 lbs
135#
105# 4:34
155#
05:22
Didn't push to the max today.
5:44
115#
Lost count on 12 burpees so think I did 2 extra. Fun.
95#
#115 lbs
65#
30 lbs
Yesterday was a travel day, so I’m a day behind. Did the kettlebell/goblet squat workout…results there. Some quick times…kudos to you sub 16ers.
Will hit this one tomorrow.
Way to stick that one out, Jim, especially after the traveling! This one is a burner too.
Great work on that one!
Nice job!
7:24 8lb wall ball HPC/up downs. Restarting CF after 6 years away. Appreciate the stimulus & strategy section as well as intermed and beginner mods.
Welcome back!!
Yes, welcome back to it!
Rx
95lb, 5:43
Used 155 as the assumed HPC 1RM. Decided to stick with 95 after warmup but in hindsight I probably could have done 105 albeit a bit slower time (still within 8 minutes). Too much time transitioning (i.e. breathing) from BFBs to HPCs, and I have never been particularly fast with burpees in general. Good one to end the 3-day stretch with HQ!
Those breaths are definitely needed between sets. I took a few extra myself. Better than missing the set.
6:53 @ 105-lbs
110# all sets
Failed on the last rep of the set of 9. Rested and did it again. Ouch
8:51
Rx 135lbs
9:10
75 lb barbell. 10:00.48. Should have probably gone about 5lbs heavier.
-hang power cleans (105 lbs)
-burpees
5:37
5’ EMOM
-10 GHD
-remaining time did max cals assault bike
m40
30kg
scaled as injured
Training prior
Front squats
205x3
215x3
235x3
Workout
4:40
95#
5:28 @135 pounds. 40yrs old
RX
7:29 w/ 135 lbs
Rxd in the garage gym.
155 lbs.
5:28.
went with 70% of 1RM after thinking of only doing 60%. Glad I did. Tough, but no drops. Which if that happened I was going to drop weight and restart. I couldn’t imagine failing on this only to try again at the same load with fatigue. Used the BFB to recover a little
on 15 & 12, went flying on 9. Steady reps for all HPC.
get a good hook grip and some chalk friends!
Awesome job, James!
5:26 @80
135 5RM
M62
5:03
95#
Bar Facing Burpees with step over
Beginner option:4:06 @ 75- lbs
13:14
135lb
Final time: 6:08
75#
For time
15-12-9
Hang power cleans @ 95#
Bar facing burpees
5:17
Warm up
10 min build to a heavy hang power clean.
95(5)-115(5)-135(3)-145-155 (barely).
Use 60% of heaviest for the WOD.
Round times
R1 | 02:04 |
R2 | 01:54 | -10 s
R3 | 01:19 | -35 s
Ø 01:45
Way to go, BB!
Nice work! Extra credit for finding the 1RM just before!
15,12,9
Hang power clean
Burpee over the bar
Burpees winded me
6:07 55# bar
m/41/210
rx’d 11:12
115/135/155
Rx @ 95lb - 7:45
60lb power clean
Bar facing burpees
6:26
10:55
5:21
135#
06:23
110 LB
💀💀💀💀💀
Maybe could do 145 next time
John A. M/50/5'6"/78kg
6:15 60 kg
Dana A. F/51/5"1/70kg
7:16 40 kg
15-12-9
90 lb Hang Power Cleans
Burpees
16:06
5 Sets
10 90 lb Back Squats [last set 20]
20 Situps
125 lbs
115 pounds
50 kg (110 lb)
3:49
Went too light. Should have tried 165 or 175lb.
145lb bar
5:45
6:08
60kg/05:14
125 lbs
6:38
m42/Bw: 64kg
34kg/4:43