Workout Of The Week

This week’s workout of the week is a classic blend of weightlifting and cardio! It requires some skill, some strength, and a good amount of lungs to complete quickly and efficiently!


4 rounds for time:
15 Hang Power Clean (135/95)
50 Double Unders
20 alt. Dumbbell Step-ups (50/35)(24/20”)
50 Double Unders

We’re looking at a 14-16 minute workout today that will be heavily dependent on our double unders. We’re looking fo them to take about 30 seconds each time, so adjust your number of reps or switch to singles and keep things moving here!

The hang power cleans are at a moderate weight and we must keep these unbroken to keep pace of this workout. Choose a weight that you can keep off the ground for all 15 reps, even if this means pausing in the hang or front rack to take a breath.

Our step-ups are a good opportunity to catch our breath in this workout. They don’t take a lot of lungs to complete, especially as they are a slower movement in their nature. But this does mean we have to push the pace in order to avoid getting lost here! Only one dumbbell is needed for today, and it can be held any which way you’d like!


If you have limited equipment, we can make some quick and simple adjustments to this workout. Hang power cleans can be done with one or two dumbbells, or substituted out for burpees if you need a body weight option! The double unders can be done as 50 jumping jacks if a rope is not available, and step-ups can be switched to lunges if you don’t have something sturdy to step up to!

No matter how you need to scale this workout, hit it hard and post your times and adjustments in the comments below!

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