Every 2 minutes for 5 rounds:
16/20-calorie row
Max hang power cleans
Rest 2 minutes between rounds.
♀ 75-lb barbell
♂ 115-lb barbell
Post total reps to comments.
Stimulus and Strategy:
Today's workout pairs a fast row with a hard push for as many hang power cleans as possible. Expect it to tax your grip and spike your heart rate. Use the rest periods to recover so you can go hard on every round. Aim to finish the row in 1:15 or less, then get right to the barbell. Pick a load that lets you cycle the hang power cleans with no more than one quick break.
Intermediate option:
Every 2 minutes for 5 rounds:
12/15-calorie row
Max hang power cleans
Rest 2 minutes between rounds.
♀ 55-lb barbell
♂ 75-lb barbell
Beginner option:
Every 2 minutes for 5 rounds:
8/12-calorie row
Max hang power cleans
Rest 2 minutes between rounds.
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
Rowing
The Hang Power Clean
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Comments on 261019
180 Comments
Every 2 minutes for 5 rounds:
16/20-calorie row
Max hang power cleans
Rest 2 minutes between rounds.
♀ 75-lb barbell
1-14
2-14
3-11
4-13
5-10
Total-62
16 years old
RX
84 rep total
10
12
7
10
10
1. 15
2. 13
3. 14
4. 13
5. 12
15+15+15+17+22=84
DB HPC with35lbs
18-20-22-20-20
100 total reps
Hang clean
-20@75lb
-7@115
-10@115
-10@115
-11@115
Hang Power Clean #115: 10/10/10/8/8
Total: 46 reps
56 13,13,13,10,7
Hang Power cleans @ 95
41 - 9/8/8/8/8
Rx Hang Clean: 69 reps
14-14-14-13-14
9-10-10-11-9 RX
21-21-17-18-20 Rx
Bad day to do morning sesh of dumbbell curls :$
Intermediate
15 Across
1 mile Elliptical Warm Up
5 Rounds
.15 mile Ellipticals
Max Hang Power Cleans
Total 28 HPCs
Scaled
20 cal row
Barbell Hang Clean #75
13/13/12/9/14
M/52/180 Left Total Knee Replacement (2months ago)
12-13-15-14-11
DB HPC 30# DBs
19-15-17-18-20
89 total reps
Rx 94 reps.
Male/ 46YO
RX plus
HPC @135#
60 total reps.
115 lb hpc
54 hpc
106 Rx. Started rowing at high 1400 and ramped it up to low 1700 through the rounds. Cardio was not an issue in this WOD. Could definitely start hotter on the row. Reps: 25/21/22/20/18. I felt like I left a couple of reps out there: one in the second round and should have stuck to it better in the last round. All else felt well executed. People cranking 110+ is insane!!
35 lb DBs
10-13-15-13-15 =66 @65 lb
12 calories on the rows
Scaled 70 reps
#50 DB’s
16/14/15/13/12
Rx 123 reps
*26-26-24-23-24 reps
*Row Times: :45.0-:45.2-:45.3-:45.0-:43.6
*Row Cal/hr. Averages: 1569-1569-1561-1569-1624
Fantastic!
12 cal row
HPC : 20 kg x4 and last round 25 kg
13/12/11/10/7
RX
25 reps 115#
1:53 avg 500m split
Changed up a little, no rower.
50 flutter kicks for row.
Max HPC at 75
18,17,18,18,18.
Feel like I should have gone a little heavier.
rx/ 40
21-20-21-20-19
20Cal C2Bike #115
Is it still Rx if you do an equivalent machine? No rower in the garage.
Intermediate
12 cal & 55#
20-15-13-15-13 = 76 hpc
Kept row to about 1min each
62
10,10,13,14,15
75#
15 cal row
114 reps
25/24/20/21/24
16 cal rows (1:05, :55, :52, :53)
96 reps @ 70# (16, 19, 20, 20, 21)
RND 1-2: 25#, 12cal
RND 3-5: 35#, 12cal
17/16/14/13/14
Row time: 0:45-1:00
Rx’d: 17, 18, 16, 13, 16
Row times around 1:00-1:10
Grip smoked, gotta find a way to do jiujitsu tonight with my hands.
M/ 43y/ 173lbs/ 68”
Great job; good luck tonight!
Great job, amigo! Best of luck sorting that out!
Rx 110
20/20/20/20/30
had to be conservative on this, fore arms were already smoked from Saturday’s wo…. Now they be rhabdo’ed 🤣
I’d take your conservative any day! Awesome job!
42, Rx
13-13-14-13-13 proud i stayed at 55, but had to take a break each time.
That's great! Nice work sticking with it!
Modified 50# DB hang cleans.
18/16/13/11/11
69 reps
18/14/14/14/13 =73
RX
1:00 bike @ level 6
50 lb DBs
90 reps
280m row
75lbs
17-10-10-10-8
Ha, yeah, I almost did too! Well done, especially with no rest!
15/15/12/12/13 =67
Rx
Assault Elite Rower
30+27+24+23+24 = 128
Awesome!
Female
32 years old
Rows- :58/:57/:57/:56/:55
HPCs- 30/30/25/26/29
Insane. Way to go, Chance.
Rockstar!
Dang Chance! Excellent!
20cal row/115# BB
24-21-20-20-20
m42/Bw: 64kg
Rxd at the Y.
25-24-23-23-22
117
my forearms are screaming!
Rows between 0:50-0:52. Tried to do 10-8-send it to varying degrees of success.
Impressive, James. You clearly didn’t give in to your forearm screams!
Way to go, James!
Nice!
Intermediate option:
Every 2 minutes for 5 rounds:
15-calorie row --> 175m run
Max hang power cleans
Rest 2 minutes between rounds.
♂ 32,5 kg (72 lbs) barbell
21-20-14-15-19 = 89 total
14-13-12-12-15 / 66 total
Int.(F) 17/19/17/19/19
Great job, Favo!
Ooohhh yeeeaaahh (Macho Man RS voice)
20/20/16/16/18
90 total
M/37/231
RX - 12/14/16/14/17
73 reps total
50
M/31/5'8"/185lb
CrossFit AFK
87 - Rx
20-18-15-17-17 reps
Scaled
20cal rows, 95lb HPC
17-12-14-11-13 = 67 reps
Warmed up to 115 but decided to prioritize reps over keeping the Rx weight - felt like 95 was a good compromise. The HPCs killed my grip. Set the C2 to drag 7 to keep times down a little while not burning down the hip drive for the HPCs. Row times were: 49, 49, 48, 47, and 47s. Did 5 reps of DL at each weight after, 185-195-205-215.
Excellent row times, amigo.
For real, like Jim said, your rowing is impressive
Man, your rowing is off the charts, LK! Fantastic job all 'round!
15 calls and 15 reps @ 75 lbs each round.
M/45/167
18-19-20-21-22
Ouch
Excellent!
115lb
8/10/11/9/10
20cal & 75-lbs
19-20-18-16-16 = 89 HPCs
15/18/19/16/16
With an 85# bar
16 cals rowed/16 HPCs-17/15-17/14-17/13-18/12
85 cals rowed at damper setting of 6 and 26-27 S/M, 70 HPCs
64/5'8"/162
Well done, Jim!
Going strong, Jimbo
Very nice!
Travelling for work, so had to set for a different experience at the hotel gym
5 rounds -2 min per round:
1 min treadmill - app. 200m app. 16ca each round
1 min 10kg db hang cleans 20-22-25-24-24 = 115in total
Great job working in work while traveling!💪
26/22/21/21/18 - 108 rep Int
That's a lot of HPCs! Nice work.
M 54/77kg/175xm
RX
Every 2 minutes for 5 rounds: 50REPS
16/20-calorie row
Max hang power cleans
Rest 2 minutes between rounds.
12/9/10/9/10
♂ 115-lb barbell =52kg
17/20/21/22/22
Rx 50 HPC total
12-16-20-20-18
Way to juice up the HPCs as the workout progressed!
19, 19, 19, 16, 16
21/18/16/17/17
Jump rope for 1.15 min each round
Lift count
1. 7
2. 5
3. 5
4. 5
5. 7
30 cal Peloton bike
Max dumbbell hpc with 2x50-lbs
— 15, 18, 17, 17, 12 = 79 reps
Nice subs!
Beginner option:
Every 2 minutes for 5 rounds:
8/12-calorie row
Max hang power cleans
Rest 2 minutes between rounds.
45-lb barbell
12/10
12/18
12/19
12/20
12/25
totals 72/92
That's all anyone can ask for in CF.
15/13/11/11/11
61 Reps Rx’d
Intermediate W.O.
54reps
Rx 60 reps
-:70 rowing
-max power cleans in remaining time (13, 13, 12, 13, 13). Bar only
*:45 rest b/t rds
————
Every two minutes for three rounds:
-10 oblique crunches each side with a 35 pound dumbbell
-10 preacher curls each side with a 20 pound dumbbell
Nice work - and shortening the rest!
8 13 13 10 12 tot 56
10/9/11/12/10
20c row 5/10 resistance
Dumbbell HPC 90#
11/11/11/10/10
5 rounds 2 min on, 2 min rest
15 cal row
15 hang power cleans
HPC: 12 12 12 12 15=63
RX’d, 45 reps
This one SMOKED me; taught me a lot about finding and staying at threshold speed rather than going all out all at once.
5 x 2 min work 2 min rest
20 cal row
Max hang power cleans @95#
Row times 1:10.3-109.3-1:09.0-1:09.0-1:09.2
Cleans - 11-11-9-7-8
Rows done as 300m which was 20 cal at my pace.
Nice one, bobbo
Well done!
Rx
9-10-11-11-13
averaged around 1 min on row
Dang Abi, that's moving! Great job!
114 Reps Rx
Intermediate
Rx 101 rep
15 sumo deadlift high pulls @35 kg barbell
Hang power clean @35 kg barbell
7,4,4,4,3
21 in total
78 reps
47 reps
(11, 9, 9, 9, 9)
17,17,17,17,14
82 reps
rx/9/10/8/8/8
43reps
Intermediate
40reps @35kg
55KG
18
20
18
18
20
Big numbers! Had to do a doube-take: I read your name as Sergey Zubov.
12 cal row
40 kg HPC
13/12/10/11/9 (55 total)
19.10.2026 – Workout of the Day
Result: 49 Total Hang Power Cleans @ 52.5 kg (115 lb)
Format:
Every 2 minutes for 5 rounds:
- 20-calorie Row
- Max Hang Power Cleans (52.5 kg / 115 lb)
*Rest 2 minutes between rounds
Splits per round:
- Round 1: Row 58 s | 11 HPC
- Round 2: Row 58 s | 12 HPC
- Round 3: Row 54 s | 8 HPC
- Round 4: Row 56 s | 8 HPC
- Round 5: Row 52 s | 10 HPC
RX 12/9/9/7/7
Intermediate: 12/11/11/11/10