For Time:

400m Run / 90s Cardio

20 DB Hang Power Cleans


400m Run / 90s Cardio

15 DB Hang Power Cleans


400m Run / 90s Cardio

10 DB Hang Power Clean


Rx = 10kg (men)/5kg (women) dumbbells



Your score is the time it takes you to complete all movements including the 2 minutes of rest.

Hit the Rx button if you complete the workout written in the description. If not, write the weight you used and any other scaling options in the comments.



Aim for under 12 minutes. Try to go unbroken on the hang power cleans.


Top Tips:

Pace the longer runs/cardio. Use 2 dumbbells for this workout. Top tips for the hang power cleans: squeeze your bum . . . . SHRUG SHRUG SHRUG. . . . then bring those dumbbells up to the shoulders in the clean - timing is so important here to make this movement efficient.


Workout Description:

Set your timer to count up. At the start signal, begin your 400m run. We suggest having a 400m route mapped out for this but If running isn’t an option, choose your preferred cardio option and perform for the amount of time you think it would take you to run 400m – approx. 90s. Once you have completed this, pick up your dumbbells and complete 20 DB hand power cleans. Transition quickly to the 400m run and back to do 15 DB Hang Power Cleans. Stop the clock after completing the 10 DB Hang Power cleans on the final round.



DB Hang Power Clean: Begin with your feet hip width apart. Dumbbells are positioned anywhere between the knee and hip and held beside your legs . Send your hips back keeping knees soft, (like you are taking a bow). Chest is up. Core is tight and weight back in the heels. To initiate movement, agressively stand (think of jumping), squeeze your bum and with a big shrug of the shoulders bring the dumbbells up to rest on your shoulders keeping elbows high, you will come under the dumbbells into a partial squat/dip after you have fully extended your hips. Drive through the heels back to a standing position Rep is completed when the knees and hips are fully locked out and open at the top.

Tips: Think about jumping hard, but not high—you should have a strong thrust with your feet leaving the ground, but you are not trying to see how high you get. The higher you jump the longer the rep takes. Keep arms straight and long; An early arm bend will lessen the contribution of the hips.