Unlock Your Potential with Our Free Clean Training Programs

Welcome to your ultimate destination for a free training program tailored to help you master the fundamentals of fitness.

Whether you’re looking to build raw strength, refine your weightlifting technique, or conquer advanced gymnastics skills, we’ve got you covered.

The focus area of the below programs are clean. Choose and unlock a training program designed to elevate your performance and help you achieve your goals.

Why Focus on the Clean?

The clean is a cornerstone of weightlifting, combining speed, power, and precision.

Thess free clean training programs breaks down the movement into manageable progressions, helping you refine your technique, build strength, and gain confidence under heavy loads.

Supported by accessory work, gymnastics, and conditioning, this program ensures you’re improving not just your clean but your overall fitness and performance.

Program 1: Squat Clean, Strict press, Toes to bar

Perfecting your form

Take your squat clean to the next level with this free clean training program designed to improve technique, build explosive power, and enhance overall strength.

This program focuses on refining your clean while incorporating a well-rounded approach to strength, conditioning, and gymnastics. Whether you’re chasing a new PR or perfecting your form, this program is your guide to progress

Why Choose This Program?

Clean-Centric Progressions: Targeted sessions to refine your squat clean technique and build explosive power.

Comprehensive Workouts: Includes strength, skill, and endurance work for balanced development.

Structured Growth: A clear week-by-week plan that ensures steady progress.

Completely Free: Professional programming at no cost, helping you achieve your goals without breaking the bank.

Balancing Clean & Jerk progressions with supporting exercises, strength training, and conditioning, this program will elevate your performance across all areas of fitness.

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Woman who is following the free clean training program and getting ready to do the clean lift

Are you ready to perfect your lifts and unleash your power?

Program Breakdown

This free training program features four carefully crafted sessions each week.
With a focus on the squat clean, supported by strength, skill, and endurance work, the program ensures well-rounded development and consistent progress.

Session 1: Clean-Focused Strength

Squat Clean (Build Up): Each week builds on the last to refine your clean mechanics and develop power:
- Week 1: Clean complex to improve barbell control and fluidity.
- Week 2: Build to a heavy double for strength and confidence.
- Week 3: Semi-heavy singles based on Week 2 percentages.
- Week 4: Test your progress by building to a heavy single.
Pull Accessory Work: Strengthen your upper back and grip for a more powerful clean.
WOD: A high-intensity workout to push your fitness and integrate your clean skills.
Accessory/Pump Work: Targeted exercises to enhance mobility and support clean progress.

Session 2: Snatch & Gymnastics

Snatch: Develop explosive power and precision with progressions designed to complement your clean training.
Squat: Build foundational leg strength to support both your snatch and clean.
Toes to Bar: Improve core strength and gymnastics skill:
- Week 5: Max unbroken set to test stamina and efficiency.
WOD: Functional workout combining barbell movements and gymnastics for full-body fitness

Session 3: Press, Pull, and Power

Strict Press (Build Up): A progressive cycle to develop overhead strength:
- Week 1: 4x6 for volume and strength.
- Week 2: 5x5 for balance and control.
- Week 3: Build to a heavy triple.
- Week 4: Build to a heavy single for max strength.
Deadlift: Strengthen your posterior chain for a stronger clean and snatch pull.
WOD: A conditioning session designed to challenge your strength under fatigue.

Session 4: TeamWOD

Team Workout (30-60 min): Join forces with a partner for a long, endurance-focused workout that tests teamwork, stamina, and mental toughness.

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