Hero WOD · For time · All levels
Hulk Barbell Challenge (AMRAP 20)
- Format
- For time
- Versions
- Beginner / Intermediate / Advanced
- Equipment
- barbell, plates, dumbbells
Start at an appropriate intensity, prioritize technique, and stop if you experience chest pain, dizziness, or unusual shortness of breath. Use the low-impact substitutions and take longer rest whenever you need it. Never chase speed at the expense of technique. Review the technique guidance before attempting any unfamiliar barbell movement. Stop the set when form deteriorates, lower the load, or switch to the dumbbell version. Not required to unlock any other workout.
Choose your version
- 3 rounds of: 5 dumbbell deadlifts, 5 dumbbell hang cleans, 5 goblet squats, 5 dumbbell shoulder presses, 5 bodyweight squats (15 total / 15 total / 15 total / 15 total / 15 total)
3 controlled rounds — not timed. Rest as needed between exercises.
Tracker
Rounds: 0 / 3
Reps: 0 / 75
Pause, scale or stop whenever you need to — and stop the set the moment technique breaks down. Nothing is penalised.
Log this workout
Warm-up
- Easy row, bike or brisk walk — 5:00
- Hip hinges, squats, shoulder circles — 3:00
- Empty-bar practice of each movement — 2:00
Cool-down
- Slow walk & breathing — 1:00
- Hip, hamstring & shoulder stretches — 1:00
Modifications
Beginner technique circuit, 10–12 minute intermediate AMRAP, or the 20-minute benchmark. Choose any load and reduce reps freely.
Exercise instructions
1. Barbell Deadlift — 5 reps
Form: Bar over mid-foot, flat back, push the floor away and stand tall; lower with control.
Substitution: Dumbbell or kettlebell deadlift
2. Hang Power Clean — 5 reps
Form: From mid-thigh, jump and shrug, pull elbows high and fast, catch on the shoulders with elbows up.
Substitution: Dumbbell hang clean, or high pull with a light bar
3. Front Squat — 5 reps
Form: Elbows high, chest up, sit straight down between the hips, drive up through the whole foot.
Substitution: Goblet squat
4. Push Press — 5 reps
Form: Short dip at the knees, drive with the legs, press to lockout with biceps by ears.
Substitution: Dumbbell shoulder press
5. Back Squat — 5 reps
Form: Bar on upper back, brace, sit hips back and down, knees track over toes.
Substitution: Bodyweight or box squat