Log in to BOXROX Pro

10 Power Boosting Clean WODs for Daring Athletes

Time to build explosive power, skill and strength.

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

Image Sources

Related news