Workout Description
Why This Workout Is Hard
This appears to be a 15-minute EMOM: 3 low hang power cleans @195, 2 @205, then 1 @215. The EMOM format provides generous rest (each set takes ~10-15 seconds, leaving 45+ seconds recovery), which keeps conditioning demands low. However, 195-215 lbs from the low hang position is genuinely heavy for the average CrossFit athlete — the deficit starting position demands precise timing and hip power, and many will fail reps as fatigue and load accumulate across 15 minutes.
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): Low hang power cleans are a premier power development movement, requiring explosive triple extension of the hips, knees, and ankles. Heavy loading at decreasing reps maximizes rate of force development across all sets.
- Strength (8/10): Working at 195–215 lb low hang power cleans with sets decreasing to singles represents near-maximal loading. The wave-loading structure is a classic strength development protocol targeting high-force production.
- Flexibility (5/10): The low hang position demands solid hamstring, hip, and lat mobility. The receiving position of the power clean requires adequate wrist, shoulder, and thoracic flexibility to safely execute under heavy loads.
- Stamina (3/10): Thirty total reps spread across 15 sets limits muscular endurance demand. The decreasing rep scheme and increasing load prioritize quality movement under fatigue rather than sustained high-volume output.
- Speed (3/10): Bar speed and turnover are important cues for efficient power cleans, but the structured rest periods between sets and heavy loading reduce the emphasis on cycling speed or transition quickness.
- Endurance (2/10): This structured barbell cycling workout with rest between sets provides minimal cardiovascular demand. The short sets and heavy loads make this primarily an anaerobic, strength-power stimulus rather than an aerobic challenge.
Movements
- Hang Power Clean
Modality Profile
Low Hang Power Clean is a single barbell weightlifting movement, making it 100% Weightlifting with no gymnastics or monostructural components.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 2/10 | This structured barbell cycling workout with rest between sets provides minimal cardiovascular demand. The short sets and heavy loads make this primarily an anaerobic, strength-power stimulus rather than an aerobic challenge. |
| Stamina | 3/10 | Thirty total reps spread across 15 sets limits muscular endurance demand. The decreasing rep scheme and increasing load prioritize quality movement under fatigue rather than sustained high-volume output. |
| Strength | 8/10 | Working at 195–215 lb low hang power cleans with sets decreasing to singles represents near-maximal loading. The wave-loading structure is a classic strength development protocol targeting high-force production. |
| Flexibility | 5/10 | The low hang position demands solid hamstring, hip, and lat mobility. The receiving position of the power clean requires adequate wrist, shoulder, and thoracic flexibility to safely execute under heavy loads. |
| Power | 9/10 | Low hang power cleans are a premier power development movement, requiring explosive triple extension of the hips, knees, and ankles. Heavy loading at decreasing reps maximizes rate of force development across all sets. |
| Speed | 3/10 | Bar speed and turnover are important cues for efficient power cleans, but the structured rest periods between sets and heavy loading reduce the emphasis on cycling speed or transition quickness. |
1-53 low hang power cleans @1956-102 low hang power cleans @20511-151 low hang power clean @215