3 rounds for time of:
800-meter run
30 dumbbell hang squat cleans
200-meter dumbbell front-rack carry
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Post times to comments.
Stimulus and Strategy:
Today’s workout is a bit of a grind, challenging your stamina, endurance, midline, and mental fortitude. Use a weight for the dumbbell hang squat cleans that allows you to complete your reps in 3 sets or less. If you can hang on for bigger chunks, do it. The dumbbell front-rack carry is meant to be mentally and physically tough. For the carry, don’t rest the dumbbells vertically on the shoulders. Instead, try to maintain a true dumbbell front-rack position with one head of the dumbbell resting on the shoulder, the hand on the handle, and the elbows up. Embrace your time spent with these dumbbells and have fun.
Scaling:
Reduce the weight of the dumbbells. Reduce the distance of the run and front-rack carry.
To reduce the complexity of the hang squat cleans, perform hang medicine-ball cleans, or reduce the reps and perform hang power cleans plus a front squat. For the front-rack carry, use a single dumbbell.
In case of injury or limitation, for the hang squat cleans, consider dumbbell or kettlebell goblet squats or air squats. For the front-rack carry, consider a farmers carry. For the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower.
Intermediate option:
3 rounds for time of:
800-meter run
20 dumbbell hang squat cleans
200-meter dumbbell front-rack carry
♀ 15-lb dumbbells
♂ 25-lb dumbbells
Beginner option:
3 rounds for time of:
400-meter run
15 dumbbell hang squat cleans
100-meter dumbbell front-rack carry
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
In the dumbbell hang squat clean, focus on jumping and shrugging with straight arms before pulling the dumbbells to the shoulders and your body into the bottom of the squat.
Resources:
Running Drills | High Knees and Butt Kickers
The Dumbbell Hang Squat Clean
Double-Dumbbell Front-Rack Carry
Find a gym near you:
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Comments on 251025
92 Comments
32:28 - Rx’d
M/52/82
20 d.h.s.c.
25#
28:40
3 rft:
800m run
21 DB hang squat cleans (50s)
140m DB Fromt rack carry (50s)
time- 27:22
23:21 rx
Intermediate
800 m run, 20-25# squat cleans, 240m 25# front carry
Intermediate
25:24
800m run
30 DB squats
3 rounds for time of:
800-meter run
30 dumbbell hang squat cleans
200-meter dumbbell front-rack carry
♀ 20-lb dumbbells
22:00
m/56/6'4"/255
Intermediate (subbed Echo Bike for run)
3 RFT (2.5 km Echo Bike, 20 Hang Power Cleans @ 25# KBs, 200m Front Rack Carry @ 25# KBs)
Bike intervals varied from 4:10-4:17. Unbroken on 1st round then split HPCs into 2x10.
T=29:25
Been doing lower intensity and lighter workouts with a focus on running. Adding CF WoDs in the program and reducing the runs to put more emphasis on strength during the winter.
intermediate with 28lbs DB
36:40
3 RFT:
400 m Run
20 MB squat cleans (20)
100 m DB farmers carry (35s)
21:38
29:40 at Seven Points CG, rainy day. Subs as follows:
1200m bike ride around the loop for run
20 DB HSC with 40’s
200m DB front rack run/walk 40’s
Butt kicker for sure but loved it.
As rx'd, 29:23.
Brutal. First run in 4 min, second/third more like 4:30; used run as recovery. HSCs 20-10 for 1st/3rd rounds, unbroken in 2nd. Carries generally had 3 breaks - they were only slightly worse than farmers carries IMO. Knew this one would hurt.
52m/5'10"/185
800-meter run
30 dumbbell hang squat cleans 35lb
500-meter ski
40:35
RX 30:35
Did in the garage gym the afternoon of 10/26. No 35 lb DBs, only 50’s. Scaled back the reps and distance accordingly, 21 reps hang squat cleans-160m FR carries.
29:15.
runs were about 4 minutes or less each time. HSC: 11-7-3 reps. Broke carries into 3-4 segments. They were way harder than anticipated!
2000m BikeErg
Farmers carry on 5m segments
29:41
tiempos de ronda
R1 | 11:13 |
R2 | 11:48 | +35 s
R3 | 11:42 | -6 s
Ø 11:34
Tiempo restante: 00:01 = 34:44
3 rounds for time of:
800-meter run
30 dumbbell hang squat cleans
200-meter dumbbell front-rack carry
♂ 25-lb dumbbells
3 rounds for time of: 1000-meter row 30 dumbbell hang squat cleans 200-meter dumbbell front-rack carry
15kg db
37:56
15 kg dumbbell
Rxd 32:09
The pain was delicious
33:30 rx
25:48 RX
Runs got slower.
Chunks got bigger
Carries stayed UB.
That's a great time @ Rx so runs not too slow! Nice job.
47:26 mins.
- The run was 900 meters/round (1 run around my block is 450 meters)
- DBs were 35 lbs, but I scaled the FR carries to 120 meters and did them in shuttle runs.
- Significant time lost in transitions given the set up of my garage gym
39 M / 190lbs / 70”
33:01 RX
Cold and rainy here today so I used the Air runner for the 800m runs. Front rack carries were tougher than I was anticipating.
25lbs dumbbells
28:42
M/36/195 RX 22:31
Wow!
Wow indeed, that's blazing!
Male/56 y.o./165#
Completed, Rx, 27:29, Rx
Well done!
Nice going UB on the FRs, and fast!
Great job!
Rx 22:55
*Ran inside my gym, 12 Laps = 800m
*10/10/10 for all Hang Cleans
*2 breaks on all Front Rack Carries, I shuffled/trotted for the carries.
Holy flying Easons, Derek! Incredible!
Nice job! I could not manage to trot these carries! Way tougher than FCs. Well done
Rx 30:27
I was really surprised how tough on the biceps that was. 16 turns in the garage didn’t help either…
Good job!
31:47 rx
Rx’d in the rain: 28:00
My man, awesome job!
Nice time @ Rx & rainy!
Beginner with 25# db
24:17
that was oddly awesome!
RX sub 1750m assault bike for run
29:03
Intermediate
26:27
Had it in mind last night to do this Rx, but alas the joints, especially elbows, were a little too tender and unagreeable to that load and volume. Maybe next time. Nice one HQ!
Great time!
Awesome work, especially after that BP workout yesterday!
Great job!
25# DBs
15lb db
Rx 27:03 (F) 58 y/o
Completed outside-distances pre-measured using map app. 55° sunny & breezy.
Neighbor asked what I was doing? I yelled, "Embracing my time with the dumbbells!"
Thanks HQ, he'll be puzzling over that one.
This was fun!
Awesome job as usual! I get strange looks in my neighborhood too.
Awesome job!! Yeah, HQ talking about dumbbells like they’re puppies 😆
32:39 RX
Intermediate, 35 min. After the first set I realized that the carries were in meters, not feet, so I had to just about double my second set of carries. That was fun.
Rx
Around the park
25:03
Dang, Sam, you crushed the hell outa this!
Well done; quick!
Rx 37:05
Runs on the trueform - 4:19/ 4:20/ 4:21
Cleans - 16+8+6 / 16+10+4 / 11+12+7
Carries - mostly sets of 50m
Beginner option: 18:27
Rx 41:33
(18 kg DB)
23.51
12,5kg
-40 cals assault bike
-30 DB hang squat cleans (20 lb DB’s)
-30 front rack walks back and forth in garage
26:26
3 rounds for time of:
400-meter run
15 dumbbell hang squat cleans
100-meter dumbbell front-rack carry
20-lb dumbbells
Total time: 20 minutes 5 seconds
40:25
Intermediate - 34:05
Rx 27.15 min
31:45
M44 / 96 kg
Rx 36 min