Workout 22603

Created: October 19, 2026

Description:

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
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
Find a gym near you:
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Number of Times Completed: 2