These Clean WODs will help you to develop strength, power and skill.
Firstly, let’s get back to the bar and brush up on technique.
How to Clean
This excellent technique guide from Catalyst Athletics is a great place to start.
“Execution: With a clean-width grip (typically hands slightly outside shoulder width), set a tight starting position:
- Feet approximately hip width and toes turned out slightly with the weight balanced evenly across them
- Knees pushed out to the sides inside the arms
- Back arched completely
- Arms straight and elbows turned out to the sides
- Head and eyes forward
- Arms approximately vertical when viewed from the side
Push with the legs against the floor to begin standing, maintaining approximately the same back angle until the bar is around mid-thigh.
At this point, continue aggressively pushing against the floor and extend the hips violently, keeping the bar close to the body and allowing it to contact the upper thighs as the hips reach extension.
Once you have extended the body completely, pick up and move your feet into your squat stance as you pull your elbows up and to the sides aggressively to begin moving yourself down into a squat under the bar.
Bring the elbows around the bar quickly and into the clean rack position as you sit into the squat.
Use the rebound in the bottom of the squat to help stand back up to the standing position as quickly as possible. Once you’ve stood completely with the bar in control, you can return it to the floor (or continue to a jerk).”
Clean WODs
Browse through our list of Clean WODs and find the right one for you.
Clean WODs 1 – DT
5 Rounds For Time
- 12 Deadlifts (155/105 lb)
- 9 Hang Power Cleans (155/105 lb)
- 6 Push Jerks (155/105 lb)
How do you perform the “DT” workout?
With a running clock, as fast as possible complete the prescribed work in the order written for 5 rounds.
How do you score the “DT” workout?
Score is the time it takes you to complete 5 rounds.
What is a good score for the “DT” workout?
– Beginner: 15-19 minutes
– Intermediate: 10-14 minutes
– Advanced: 6-9 minutes
– Elite: <5 minutes
What are the movement standards for the “DT” workout?
Hang Power Clean: This variation of The Clean starts with the barbell in the “hang” position (anywhere above the knee).
The landing position is a quarter or a half squat rather than a full-depth, below-parallel squat (like in a Squat Clean). Like any version of The Clean, you must reach full hip/knee extension at the top before you lower the bar back down to the starting position—which in this case is the “hang” position.
Push Jerk: In this variation of The Jerk, you’ll receive the bar in a partial squat. Like any version of The Jerk, you must reach full hip/knee extension at the top before you lower the bar back down to the starting position—which in this case is the “front rack” position.
What are the tips and strategy to use for the “DT” workout?
To avoid any unnecessary reps, move from the 12th rep of the deadlifts directly into the 1st rep of the hang power cleans.
Then move from the 9th rep of the hang power cleans directly into an unbroken set of the push-jerks.
Be strategic about when you put the barbell down in “DT.” The place to rest during this WOD is in the middle of your sets of deadlifts and hang power cleans, and at the end of your sets of push jerks.
Clean WODs – What is the intended stimulus of the “DT” workout?
This WOD should feel very uncomfortable. The sets should be mostly unbroken, which will make your hands/grip suffer–in a good way.
The load should feel easy on the deadlifts, moderate on the hang power cleans, and tough on the push jerks. The load should be such that you can get through the first couple rounds unbroken. This isn’t designed to be a heavy day, so scale accordingly.
Clean WODs – How do you scale the “DT” workout?
The volume in this workout isn’t supremely high (there are only 135 total repetitions) so the place to scale “DT” is (1) the load, and/or (2) the movement(s).
Keep the same number of rounds and reps, but lessen the load of the barbell or lower the skill level of the movement(s) so you can perform these movements with virtuosity.
Beginner A
- 12 Deadlifts (75/55 lb)
- 9 Hang Power Cleans (75/55 lb)
- 6 Push Jerks (75/55 lb)
Beginner B
- 12 Deadlifts (45/35 lb)
- 9 Muscle Cleans (45/35 lb)
- 6 Strict Shoulder Presses (45/35 lb)
Clean WODs 2 – Bear Complex
5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press
How do you perform the “Bear Complex” workout?
The five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round.
Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete the workout. Rest as needed between rounds. You may not change the load mid-round.
How do you score the “Bear Complex” workout?
Score is the max weight used for your fifth unbroken round.
Clean WODs – What is a good score for the “Bear Complex” workout?
– Beginner: Men 75/Women 55 lb
– Intermediate: Men 115/Women 85 lb
– Advanced: Men 155/Women 105 lb
– Elite: Men 225+/Women 155+ lb
What are the movement standards for the “Bear Complex” workout?
A “strict” Bear Complex requires each movement to be done individually as written.
A CrossFit-style Bear Complex allows an athlete to link movements together, such that one rep may look like a Squat Clean Thruster (when you go from the squat clean directly into the thruster with no pause) then a Back Squat Thruster (when you go from the back squat into the thruster with no pause).
Complete unbroken reps of the following complex: Clean (any style), Front Squat (Squat Cleans are acceptable), Shoulder to Overhead from the front rack (any style- including thruster-jerks), Back Squat, and Shoulder to Overhead from the back rack (any style).
What are the tips and strategy to use for the “Bear Complex” workout?
Big jumps are for chumps! Make conservative increases in load from round to round to avoid early failure.
Clean WODs – How do you scale the “Bear Complex” workout?
The “Bear Complex” is a very fatiguing CrossFit benchmark workout. If you’re new to these barbell movements, it’s best to stay with one load for the entirety of the workout (rather than increase weight for each set).
In order to get the endurance benefits from this workout, you need to complete unbroken sets; so pick a load that allows you to achieve that goal.
Intermediate
Go up in weight (conservatively) in rounds three and five. Skip the load increase in rounds two and four.
Beginner
Choose a light load and stick with that weight through all five rounds.
Clean WODs 3 – Grace
For Time
- 30 Clean-and-Jerks (135/95 lb)
How do you perform the “Grace” workout?
Complete 30 Clean-and-Jerks for time. Power Cleans or Full Cleans are acceptable. You may re-set after the Clean, or catch the Bar in the rack position for the Clean and push straight into the Jerk without pausing.
Push Jerks or Split Jerks are acceptable. Snatches are not allowed.
Clean WODs – How do you score the “Grace” workout?
Score is the time it takes you to complete all 30 reps.
Clean WODs – What is a good score for the “Grace” workout?
– Beginner: 6-7 minutes
– Intermediate: 4-5 minutes
– Advanced: 3-4 minutes
– Elite: <2 minutes
What are the tips and strategy to use for the “Grace” workout?
Elite athletes complete “Grace” in one big set of 30 reps. If that’s not possible for you yet, decide before the workout starts how you’ll break up the reps.
For example, 6 sets of 5, a cascading/descending rep scheme like 12-8-6-4, or even 30 singles with little or no rest between each. Stick to the game plan–even when it starts to hurt.
Clean WODs – What is the intended stimulus of the “Grace” workout?
“Grace” should feel light.
You should be able to move through the reps quickly without taking long rests. This WOD should leave you breathless and sweating–like you just ran a really fast mile.
How do you scale the “Grace” workout?
“Grace” is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes.
Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.
Intermediate Option
30 Clean-and-Jerks for Time (115/75 lb)
Beginner Option
30 Clean-and-Jerks for Time (75/55 lb)
Clean WODs 4 – Grettel
10 Rounds for Time
- 3 Clean-and-Jerks (135/95 lb)
- 3 Bar Over Burpees
With a running clock, as fast as possible complete the prescribed work in the order written for 10 rounds.
Score is the time on the clock when the last round of the Bar Over Burpee is completed.
Scaling Options
Clean WODs – Intermediate
10 Rounds for Time
- 3 Clean-and-Jerks (105/75 lb)
- 3 Bar Over Burpees
Clean WODs – Beginner
7 Rounds for Time
- 3 Clean-and-Jerks (65/45 lb)
- 3 Bar Over Burpees
Clean WODs 5 – Linda
10-9-8-7-6-5-4-3-2-1 Reps, For Time
- Deadlift (1½ bodyweight)
- Bench Press (bodyweight)
- Clean (¾ bodyweight)
Use three separate barbells. Perform the movements in the order listed and follow the “descending ladder” rep scheme—10 deadlifts, 10 bench presses, 10 cleans, 9 deadlifts, 9 bench presses, 9 cleans, 8 deadlifts, 8 bench presses, 8 cleans, etc. until the last round of 1 deadlift, 1 bench press, 1 clean is completed.
Score is the total time it takes to complete all the repetitions.
Clean WODs – Good Times for “Linda”
– Beginner: 28-32 minutes
– Intermediate: 19-25 minutes
– Advanced: 14-17 minutes
– Elite: <13 minutes
Tips and Strategy
The biggest challenge of this workout is the bench press. Have a spotter at the bench so you can go hard without fear of being trapped by the barbell mid-rep.
Intended Stimulus
The load in this workout should feel moderately heavy–but not maximal. Scale the load/volume so you can finish this WOD in approximately 30 minutes or less.
Avoid scaling to the degree in which “Linda” becomes “The Three Bars of Fun” rather than “The Three Bars of Death.”
Clean WODs – Scaling
This benchmark workout contains a high volume of moderate-load weightlifting. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume.
Intermediate Option
10-9-8-7-6-5-4-3-2-1 Reps, For Time:
1¼-bodyweight Deadlift
¾-bodyweight Bench Press
½-bodyweight Clean
Clean WODs – Beginner Option
8-7-6-5-4-3-2-1 Reps, For Time:
¾-bodyweight Deadlift
½-bodyweight Bench Press
⅓-bodyweight Clean
Clean WODs 6 – The Chief
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
- 3 Power Cleans (135/95 lbs)
- 6 Push-Ups
- 9 Air Squats
Then Rest 1 minute
Repeat 5 times
Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.
Clean WODs – Score
– Official scoring: After each 3-minute cycle, start over. Record the score (rounds+reps) individually for each of the five AMRAPs.*
– Common scoring: After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.
Good Scores for “The Chief” (common method)
– Beginner: 11-15 rounds
– Intermediate: 16-21 rounds
– Advanced: 22-27 rounds
– Elite: 28+ rounds
*For the ‘official’ scoring method, @beyondthewhiteboard shared how they calculate and compare scores by converting each round’s score to a fraction.
For example: 1 round = (3/3 PC’s + 6/6 PU’s + 9/9 Squats)/3. If you got 2 rounds on the first cycle, but on cycle 2 you only got through 1 round + (3/3 PC’s + 6/6 PU’s + 4/9 Squats)/3, you did 1.815 rounds for the second cycle. Total score would be sum of the scores from each AMRAP.
Clean WODs – Tips and Strategy
Go fast and hard in round 1 (around 85-90% of your max speed) and note your total rounds/reps. Commit to getting the same score in rounds 2-5 as you do in round 1.
Go unbroken on the Power Cleans. Take big breaths during the Rest period to slow your heart rate down.
If you can, have someone keep your score. There are a lot of rounds and reps and clocks to mind in this workout–having someone keep track of the score/clock allows you to focus on the workout.
Intended Stimulus
“The Chief” is meant to feel really uncomfortable. Almost anytime there is built-in rest in a workout Interval style, it means that the “working portion” is meant to be done fast.
And since the rounds in this benchmark WOD are only 3 minutes long, you’ve got to go hard and ideally unbroken. At the end of this workout, everything in your body should be burning–“The Chief” hits the lower body, upper body, core, and lungs.
Clean WODs – Scaling Options
“The Chief” is meant to be performed fast. This WOD has built-in rest so athletes can push hard during the work phase.
The load should feel moderate. Scale the load, the volume, or the skill level (see: Push-Up Scaling) so you can perform unbroken sets throughout the workout.
Beginner
Five 3-Minute AMRAPs in 19 minutes
- 3 Power Cleans (75/55 lb)
- 6 Incline Push-Ups
- 9 Air Squats
Rest 1 minute. Repeat 5 times.
Clean WODs 7 – Incredible Hulk
AMRAP in 20 minutes
- 5 Deadlifts (115/75 lb)
- 5 Hang Power Cleans (115/75 lb)
- 5 Front Squats (115/75 lb)
- 5 Push Press (115/75 lb)
- 5 Back Squat (115/75 lb)
On a 20-minute clock, as many rounds and repetitions as possible (“AMRAP”) perform the prescribed work in the order written.
Score is the total number of rounds and repetitions completed before the 20-minute clock stops.
Clean WODs 8 – Elizabeth
21-15-9 Reps For Time
- Cleans (135/95 lb)
- Ring Dips
With a running clock, as fast as possible perform 21 Cleans and 21 Ring Dips, then 15 Cleans and 15 Ring Dips, then 9 Cleans and 9 Ring Dips. “Elizabeth” can be performed with either Squat Cleans (typical Rx) or Power Cleans (sometimes called “Power Elizabeth”).
Score is the time on the clock when the final repetition (the 9th Ring Dip) is completed.
Clean WODs – Good Times for “Elizabeth”
– Beginner: 10-14+ minutes
– Intermediate: 7-10 minutes
– Advanced: 4-7 minutes
– Elite: <4 minutes
Clean WODs – Tips and Strategy
As needed, break the Ring Dips up into manageable sets from the beginning. If you go to failure on the Ring Dips, you’ll be stuck at the rings, performing singles, resting for several seconds between repetitions.
If you perform Squat Cleans, break the reps into smaller sets, as Squat Cleans are more muscularly fatiguing than Power Cleans are. Try one of these rep schemes, and rest a few seconds between sets:
- Round of 21: 6, 5, 4, 3, 2, 1 or 6, 5, 5, 5
- Round of 15: 5, 4, 3, 2, 1 or 5, 5, 5
- Round of 9: 4, 3, 2 or 5, 4
If you perform Power Cleans, aim for big sets during the rounds of 21 and 15, and go unbroken on the round of 9.
Clean WODs – Intended Stimulus
“Elizabeth” should make you feel both physically exhausted (your triceps should be on fire and your quads–if you performed Squat Cleans–should be burning) and mentally fatigued.
“Elizabeth” is highly mental, especially for athletes that don’t know their limits when it comes to Dips. You’ll constantly be walking the line between intensity (good) and burnout (bad), and that’s a tough place to be.
Scale “Elizabeth” so you can get it done in around 10 minutes; but don’t scale it to where you walk away completely unscathed–it should still hurt.
Scaling Options
“Elizabeth” is a classic benchmark that should be completed relatively quickly. It can be performed with either Squat Cleans or Power Cleans.
Decide which version/technique you’ll use before you start, then stick with it. Go lighter on the Cleans and modify the Ring Dips so you can complete the work in fewer than 10 minutes.
Intermediate
15-12-9 reps for time of:
- Cleans (115/75 lb)
- Ring Dips
Beginner
15-12-9 reps for time of:
- Cleans (75/55 lb)
- Push-Ups
Clean WODs 9 – Macho Man
EMOM for as Long as Possible
- 3 Power Cleans (185/135 lb)
- 3 Front Squats (185/135 lb)
- 3 Jerks (185/135 lb)
Each minute on the minute (EMOM), starting at the top of the minute, complete one round of 3 Power Cleans, 3 Front Squats and 3 Jerks. Rest the remainder of the minute. Take the barbell from the ground. Do not use a rack.
Score is the total number of rounds completed before becoming unable to complete a round prior the start of the next minute.
Good Score for “Macho Man”
– Beginner: 7-9 rounds
– Intermediate: 10-12 rounds
– Advanced: 13-15 rounds
– Elite: 16+ rounds
Tips and Strategy
To get a good score in this WOD, go as unbroken as possible for as long as possible: 3 unbroken Power Cleans, directly into 3 unbroken Front Squats, directly into 3 unbroken Jerks.
Anytime you put down the barbell during the 9 repetitions, you have to complete at least 1 unnecessary rep. This causes more muscular fatigue and takes away more of your (already limited) time. Go unbroken to find success in “Macho Man.”
Intended Stimulus
“Macho Man” should feel moderately heavy right from the beginning. It should not feel light. The first 5-7 minutes of this WOD should feel pretty doable but after minute 7, the muscular fatigue and breathlessness should be real.
At the end of “Macho Man,” you should feel almost as much mental exhaustion as you do physical: a WOD that requires such a fierce race against the clock will challenge your mental fortitude.
Scaling Options
Choose a load where you can complete all movements in 30 seconds or less for the first several minutes. The load should feel moderately heavy.
If you’re brand new to these movements, scale the complexity (see: Beginner B) of the movements so you can get the metabolic benefits of a loaded barbell.
Beginner A
3 Power Cleans (135/95 lb)
3 Front Squats (135/95 lb)
3 Jerks (135/95 lb)
Beginner B
3 Deadlifts (95/65 lb)
3 Front Squats (95/65 lb)*
3 Push Presses (95/65 lb)*
*For the Beginner B option, set up 2 barbells. Take the Front Squats and Push Presses from a rack.
Clean WODs 10 – Hotel Hell
For Time
- 100 Dumbbell Hang Clean Thrusters (2×35/25 lb)
- 5 Burpees to start, and at the top of each minute
Start with 5 burpees. Then complete as many hang squat clean thrusters (aka: “hang clusters”) as possible until the minute is up. Repeat until 100 total are completed.
Score is the time on the clock when the last thruster is completed. If athlete does not finish score is number of rounds and reps completed.
Clean WODs
Enjoyed these Clean WODs? Try these Mountain Climber, Pull Up and L Sit WODs.
