A functional fitness cluster is a combination of two extremely popular functional fitness movements, the clean and the thruster, into one. This makes for a more efficient and exerting workout that combines the benefits of its component movements.
What is a Functional Fitness Cluster?
Benefits: Why Do Cluster?
Functional Fitness Cluster Workouts
Functional Fitness Novem Conditioning WOD
- Clusters × 10 (135/95 lb)
- Hand release push-ups × 15
Functional Fitness Midtown WOD
- Thrusters (from the rack)
- Clusters × 3 (185/125 lb)
- Toes to Bar × 15
- Double Unders × 30
Functional Fitness Monrovia OTM WOD
- Clusters x 2 (Moderate)
- DB hang power cleans ×10 (35/20lb)
- Push-ups × 10
- Lateral plate jumps × 20
How to Prevent Injury While Performing a Functional Fitness Cluster
Stick to proper form and technique
Use a weightlifting belt
Our recommended weightlifting belt
Questions You May Have
What’s the difference between a cluster and a thruster?
A thruster starts with you holding the barbell about shoulder height just under your chin, in a racked position. You then explode upwards and push the barbell as high as you can.
A cluster is the combination of a clean and thruster.
What’s the use of clusters?
Clusters combine two exercises into one to give you increased results and better performance. It allows you to do more work in less time so that you attain your fitness goals faster than you normally would.
The functional fitness cluster is a hybrid workout that combines two compound exercises in the thruster and the clean to form one super effective exercise. It lets you do more work in less time so your results are better and faster.
Now I'd like to hear from you. Have you seen the cluster being performed before? Does it sound like something you'd want to try? Have I skipped anything? Let's talk in the comments!
- How to Add Compound Exercises to Your Workout Routine // Health Line: https://www.healthline.com/health/fitness-exercise/compound-exercises
- Should You Use a Weight Belt for Lifting? // Very Well Fit: https://www.verywellfit.com/the-proper-use-of-belts-during-weight-training-3119447
- The Best Core Exercises for All Fitness Levels // Health Line: https://www.healthline.com/health/best-core-exercises
My name is Ihor and I have been a professional weightlifter since 1996. With over 20 years of competition experience, my resume includes European Champion in 2009 and the silver medalist at 2011's Senior World Championships – 105kg division.
I competed at the 2008, 2012 and 2016 Summer Olympics.
After hanging up my own competitive lifting shoes, I decided to share my huge background as a coach. I am currently coaching multiple athletes who are competing at national and international competitions.