WOD: Rengstorff House — Clean
Tuesday, May 19, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 3 Rounds 10 Banded Pull Aparts 10 Banded Good Mornings 5 Bar Swings 10 Hip Bridges 5 Ring Rows 10 Toe Touch & Reach
Score type: Not Scored
Prep
3 Rounds 5/4 Row Cal 4 DB Hang Power Cleans
Kip Swings 2 x 2 Pullups 2 x 2 Chest to Bar Pullups 2 x 2
EMOM 10/8 Row 6 DB Hang Power Clean 3 Chest to Bar Pullups
Score type: Not Scored
Rengstorff House
21min EMOM
- 15/12 Row
- 12 DB Hang Cleans (2 x 50/35lbs)
- 9 Chest to Bar Pullups
Score type: Checkbox
What Makes This Workout Effective
Today’s EMOM focuses on high-power output and explosive hip extension by pairing rowing with dumbbell hang cleans and chest-to-bar pullups. This structure maximizes anaerobic capacity while challenging your grip and upper-body pulling strength under metabolic stress.
Scaling Options
| Level | Row | DB Hang Cleans | C2B Pull-ups |
|---|---|---|---|
| Rx | 15/12 Cal | 2 × 50/35 lb | Chest to Bar |
| Scaled | 10/8 Cal | 2 × 35/25 lb | Kipping Pull-ups |
| Beginner | 8/6 Cal | 2 × 20/15 lb | Ring Rows |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How do I maintain a consistent pace during the 21-minute EMOM? A: Focus on a sustainable RPM on the rower and a rhythmic “hip snap” during the hang cleans to save your arms for the chest-to-bar pullups.
Q: What is the best way to scale Chest to Bar Pullups if I can’t hit the bar? A: Transition to ring rows or banded pullups, focusing on pulling your chest fully to the rings/band to mimic the range of motion.
Q: I’m new to hang cleans; what should I prioritize? A: Keep the dumbbells close to your body and drive aggressively through your heels to use your legs, rather than pulling the weight up with your arms.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136