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.

What is Power Clean?

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. 

How to Execute Power Clean?

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

Starting Position

• stand with hip-width apart, bar over midfoot;
• grip the bar just outside the knees with straight arms;
• bend knees slightly, hinge at hips; 
• keep chest up, back flat, core engaged and shoulders over the bar.

First Pull

• initiate the lift by driving through the midfoot, extended knees while maintaining back angle;
• keep the bar close to your body, engaging lats and keeping shoulders over the bar.

Transition

• as the bar passes knees, make sure it moves closer to your thighs, preparing for the explosive second pull and power position;
• hips and shoulders rise at the same rate, maintaining bar proximity.

Second Pull and Power Position

• explosively extend hips and knees, jumping up from the full foot;
• direct the bar up along the body, keeping elbows high and out.

Catch

• drop under the bar quickly, rotating elbows around and under to catch the bar on your shoulders;
• receive the bar in half squat position with feet flat, knees bent, back straight and pelvis back.

Finishing Position

• stand-up straight, fully extended knees and hips to complete the lift;
• maintain bar stability on your shoulders with elbows up.

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10 Power Clean Wods For Functional Fitness Athletes

In this section, we will show 10 solid power clean workouts with description of movement standards, tips and strategies of performing and how to scale approaches.

WOD 1: 1 RM Power Clean

Objective: establish 1 Rep Max power clean with time cap of 15 min

Movement Standards

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

Rep Max Calculator

Tips and Strategy

• start with lighter sets, then progressively increase the load;
• focus on form and efficient bar path;

How to Scale?

Beginners: use lighter weight and concentrate on technique;

Intermediate: aim for multiple set at moderate weights to build strength;

Advanced: attempt 1RM, but prioritize form over maximum load.

WOD 2: EMOM

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

Movement Standards

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

Tips and Strategy

• manage rest time efficiently by completing reps quickly and resting for the rest of each minute;
• focus on maintaining consistent form to avoid fatigue and potential injury.

How to Scale?

• reduce the number of reps to 1-2 power cleans per minute;
• lower the weights to maintain proper form throughout the workout.

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WOD 3: 12-minute AMRAP (as many rounds as possible)

Objective: perform as many rounds as possible in 12 minutes

• 12 power cleans (50 kg / 110 lbs, 35 kg / 75 lbs) 
• 12 box jumps
• 12 pull-ups

Movement Standards

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.

Tips and Strategy

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

How to Scale?

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.

WOD 4: Power cleans for time

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

Movement Standards

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

Tips and Strategy

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

How to Scale?

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

WOD 5: Power Clean and Burpee Couple

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

Movement Standards

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.

Tips and Strategy

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

How to Scale?

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

WOD 6: Interval Power Clean Workout

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.

Movement Standards

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

Tips and Strategy

• start with a manageable weight that allows you to maintain form under fatigue;
• during the work intervals, maintain a steady pace to avoid burning out early;
• use the rest period wisely and focus on controlled breathing and mental preparation for the next round.

How to Scale?

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.

WOD 7: Power Clean Ladder

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. 

Movement Standards

• 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.

Tips and Strategy

• 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.

How to Scale?

• 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.

WOD 8: Team Power Clean Relay

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

Movement Standards

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

Tips and Strategy

• 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.

How to Scale?

• 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.

WOD 9: Power Clean and Run

Objective: perform five rounds of 10 power cleans (60 kg / 135 lbs, 40 kg / 90 lbs) followed by a 400 m run.

Movement Standards

For the power clean, ensure full extension and proper control in the catch position. During the run, maintain consistent pacing and form.

Tips and Strategy

• break power cleans into manageable sets to avoid early fatigue;
• maintain a steady pace on the run to ensure you can immediately start the next round of cleans.

How to Scale?

Reduce the number of rounds, the running distance or use lighter weights for the power cleans to focus on form.

WOD 10: 21-15-9, Power Clean + Push Press

Objective: 21-15-9 reps for time: Power Clean + Push Press (50 kg / 110 lbs, 35 kg / 75 lbs). This classic scheme ensures a challenging workout that tests both your strength and conditioning.

Movement Standards

Power Clean: bar starts on the ground, lifted to the shoulders in one motion.

Push Press: from the front track position press the bar overhead to full extension, ensure hips and knees are locked out at the top.

Tips and Strategy

• break the sets into manageable chunks, especially in the higher rep rounds;
• maintain a steady pace rather than sprinting at the start to avoid burnout.

How to Scale?

• adjust the weight to a level where you can maintain good form for all reps;
• reduce the reps to 15-12-9 for beginners or those looking for a shorter workout;
• substitute the push press with a strict press or push jerk if shoulder mobility strength is a limitation.

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Conclusion

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.