Workout Description
12 Rounds For Time
10 Dumbbell Hang Squat Cleans (2x45/35 lb)
6 Handstand Push-Ups on Dumbbells
Why This Workout Is Hard
Hero WOD. 12 rounds: moderate DB hang squat cleans (45lb), DB HSPU. Tests DB proficiency/gymnastics endurance.
Benchmark Times for Nick
- Elite: <28:45
- Advanced: 28:45-26:16
- Intermediate: 26:16-22:31
- Beginner: >22:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Cycling 120 total DB hang squat cleans and 72 HSPU on dumbbells tests leg/back/grip stamina for cleans, and upper body pushing stamina/stability for DB HSPU. The instability of DB HSPU adds to the challenge.
- Endurance (7/10): Twelve rounds of 10 dumbbell hang squat cleans (2x45/35 lb) and 6 handstand push-ups on dumbbells. The high number of rounds with moderate DB work and gymnastics will be metabolically demanding, testing skill and strength endurance.
- Strength (7/10): Handstand push-ups on dumbbells require significant relative upper body strength and stability. DB hang squat cleans with 2x45/35 lbs are a moderate load that tests strength endurance over 12 rounds.
- Power (6/10): DB hang squat cleans are an explosive movement. Kipping DB HSPU also utilize power. Maintaining power output through 12 rounds is tested.
- Flexibility (5/10): Requires shoulder/wrist mobility for DB HSPU (increased ROM on DBs). Front rack/squat mobility for DB cleans.
- Speed (5/10): Efficient cycling of both movements with minimal rest is important for a good time, but managing fatigue on the DB HSPU (stability) is crucial.
Modality Profile
A couplet of a weightlifting movement (Hang Squat Clean) and a gymnastics movement (HSPU). The stimulus is evenly split between G and W.
Similar Workouts to Nick
If you enjoy Nick, you might also like these similar CrossFit WODs:
- Oh No Curtis P (92% similar) - For Time
100 Curtis P's (105/70 lb)
One "Curtis P" complex is comprised of one Power Clean one Lunge...
- Cindy Full of Grace (92% similar) - 3 Cycles For Time:
3 Rounds of "Cindy"*
10 Clean-and-Jerks (135/95 lb)
*1 round of "Cindy" = 5 Pull-...
- Twins (92% similar) - For Time
2 Rounds of:
750 meter Row
20 Handstand Push-Ups
Then 2 Rounds of:
20 Thrusters (115/75 lb...
- Beast Mode (91% similar) - AMRAP in 25 minutes
5 Bear Complexes (135/95 lb)
10 Bar-Over Burpees
15 Toes-to-Bars
20 Push-Ups
25 ...
- Assault Gladiator (91% similar) - 3 Rounds for Time
21 calorie Assault Air Bike
18 Overhead Walking Lunges (45/25/ plate)
15 Box Jumps...
- Smudge (91% similar) - 3 Rounds for Time
5 Muscle-Ups
10 Squat Cleans (60/40 kg)
20 GHD Sit-Ups...
- Millar (91% similar) - 3 Rounds for Time
7 Muscle-Ups
14 Thrusters (40/30 kg)
21 GHD Sit-Ups...
- Tiff (91% similar) - With a running clock in 25 minutes
1.5 mile Run
Then AMRAP in remaining time:
11 Chest-to-Bar Pull-...
These WODs similar to Nick share comparable training demands, time domains, and movement patterns.