10 Power Clean WODs to Transform Your Fitness

Power clean wod (also known as workout of the day) is integral to functional fitness and offers a blend of strength, speed and coordination. These workouts enhance explosive and athletic performance, making them a staple for athletes. 

In this article, we will dive into the execution of power clean WODs, and provide tips and strategies to maximize your performance.

The power clean is a fundamental movement in Olympic weightlifting and functional fitness. Originating from the sport of weightlifting, it involves lifting a bar from the ground to the shoulders in a half squat position in one fluid motion. 

Historically, it has been a crucial exercise for developing explosive power and strength. In functional fitness, clean is essential for enhancing overall athletic performance, coordination and agility.

Benefits include improved strength, power and muscular coordination, making it an indispensable exercise for athletes and fitness enthusiasts, aiming to boost the performance across various physical activities. 

Let’s take a look at the step-by-step guide to executing the power clean workout.

Objective: perform 3 power cleans (for men 60 kg / 135 lbs, for women 40 kg / 90 lbs) every minute for 10 minutes.

• the movement starts from the floor;
• catch the bar in the front track position;
• full extension of hips and knees at the top.

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Power Cleans: full extension of hips and knees at the top;

Box Jumps: stand fully on the box with hips extended;

Pull-ups: chin must clear the bar on each rep.

• start at a manageable pace to maintain intensity throughout the workout;
• consider breaking up the reps into smaller sets to avoid early fatigue.

Power Cleans: use lighter weights;

Box Jumps: use a lower box or a perform step ups;

Pull-ups: use less reps or band assistance or perform ring rows instead.

Objective: 50 power cleans for time (50 kg / 110 lbs, 35 kg / 75 lbs) 

• start from the floor with each rep;
• achieve full extension at the top;

• break the reps into manageable sets;
• keep rest short to maintain a steady pace;
• focus on consistent breathing.

• reduce the weight to maintain good form throughout;
• beginners can cut reps in half or perform hang power cleans instead.

Objective: 10 rounds, 5 power cleans (50 kg / 110 lbs, 35 kg / 75 lbs) + 10 burpees for time

For power cleans: full hip extension and catch the bar at shoulders level;

For burpees: chest must touch the ground and full jump with hands overhead is required.

• maintain a steady pace to avoid early fatigue;
• break reps into manageable sets if necessary and use consistent breathing patterns.

• reduce the number of rounds or a repetition per round;
• use lighter weight for power cleans or perform step back burpees instead of jumping.

Objective: complete 5 rounds of 1-minute maximum power cleans, followed by 1 minute rest between each round. This high intensity interval training format challenges your anaerobic endurance.

• the movement starts from the floor;
• catch the bar in the front track position;
• full extension of hips and knees at the top.

Beginners: use lighter weights to ensure proper technique and reduce the risk of injury;

Intermediate: modify the work rest ratio if needed you can increase the rest to 90 seconds if one minute isn’t enough to maintain performance quality;

Advanced: increase the weight slightly or add an extra round to challenge your endurance and strength further, you can also decrease rest intervals to 45 seconds for a more intense workout.

Objective: perform 1 power clean (70 kg / 155 lbs, 45 kg / 100 lbs) in the first minute, 2 in the second minute, 3 in the third minute and so until failure, the goal is to see how many minutes you can complete increasing the number of power clean by one minute. 

• the bar must touch the ground at the start of rep traps and finish in the front rack position;
• full extension and catch position must be achieved.

• begin with a pace that allows you to sustain a fort over multiple minutes;
• prioritize maintaining good form throughout the ladder;
• establish a consistent breathing pattern and rhythm for each rep.

• if the prescribe reps or weight is too challenging, start with a lower number of reps or lighter weights;
• instead of increasing the reps, each minute, you can do it in every other minute;
• work with a partner where one partner completes the ladder while the other rests, switching roles after failure.

Objective: team of two perform 100 power cleans (60 kg / 135 lbs, 40 kg / 90 lbs) for a time switching every 10 reps.

• the movement starts from the floor;
• catch the bar in the front track position;
• full extension of hips and knees at the top.

• communication is key, plan your transitions and ensure each team knows when to switch;
• manage your breathing and pace to avoid burnout, stay focused on form to maintain efficiency.

• beginners can use lighter weights or reduce the number of total reps;
• consider reducing the reps per switch to allow for shorter work intervals and better manage fatigue, especially for less experienced lifters.

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Incorporating power clean wods into your training program can significantly enhance your strength, power and overall athletic performance. This workout targets multiple muscle groups, improves functional fitness and boosts endurance. By consistently practicing those WODs, you can develop better coordination, explosive power and resilience.

Remember the key to success is maintaining proper form, gradually increasing intensity and prioritizing recovery. We would love to hear about your experiences with this power clean WODs. Leave your comments and feedback below and let us know how this workout has benefited your training journey.

References:

1. Health Promotion Board (HPB) “Prevent Injuries with Proper Form During Workouts,” Singapore University Health Center
2. Lachlan P. James, Paul Comfort, Timothy J. Suchomel, Vincent G. Kelly, Emma M. Beckman, G. Gregory Haff, “Influence of Power Clean Ability and Training Age on Adaptations to Weightlifting-Style Training,” Journal of Strength and Conditioning Research, November 2019, 33(11): 2936-2944.
3. Mayo Clinic Staff, “Weight training: Do’s and don’ts of proper technique,” Mayo Clinic
4. Saddam Akbar, Kim Geok Soh, Nasnoor Jazaily Mohd Nasiruddin†, Marrium Bashir, Shudian Cao, Kim Lam Soh, “Effects of neuromuscular training on athletes physical fitness in sports: A systematic review,” Frontiers in Physiology, Sec. Exercise Physiology, Volume 13, September 23, 2022.
5. Thomas Huyghe, Brent Goriss, Ernest DeLosAngeles, Stephen P. Bird, “Exploring The Power Clean,” International Journal of Strength and Conditioning, November 2021, 1(1).
6. Photos by Torokhtiy Media Team.