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.
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.
10-9-8-7-6-5-4-3-2-1 Reps, For Time:
¾-bodyweight Bench Press
Clean WODs – Beginner Option
8-7-6-5-4-3-2-1 Reps, For Time:
½-bodyweight Bench Press
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.
“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.
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 Fraser: Photo Courtesy of CrossFit Inc