WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
BTD QUALIFICATION 2026 INDIVIDUALS (M35 / Elite = RX /Intermediate = Sport) WOD 26.1 AMRAP 3x 3' ON (1' REST) • 20x Box Jump Over Step Down (60/50cm) • 16x Alt. OH DB Reverse Lunges (22,5kg / 15 kg) • 12x Toes to Bar ------------ • Remaining time: Max Calories ROW Score: Max Calories
BTD QUALIFICATION 2026 BEGINNER INDIVIDUAL WOD 26.1 AMRAP 4x 2' ON (1' REST) • 16x Box Jump Over Step Down (60/50cm) • 12x Alt. DB Reverse Lunges (22,5kg / 15 kg) ------------ • Remaining time: Max Calories ROW Score: Max Calories
👥 TEAMS WOD 1 AMRAP 3x 3' (1' REST) • 20x Box Jump Over Step Down (60/50cm) • 16x Alt. OH DB Reverse Lunges (22,5 / 15 kg) • 12x Toes to Bar • Remaining time: Max Calories SCORE ATHLETE A + ATHLETE B "You can film your videos separately; the final score is the combined total of calories from both athletes."
WOD 2 7' + 7' AMRAP RELAY STYLE (Start every min 6x Bar Facing Burpees) • 21x Snatch (40 / 25 kg) • 15x Snatch (50 / 35 kg) • 9x Snatch (60 / 45 kg) • Max reps: Snatch (70 / 50 kg) Score: Total reps )Snatch) ( 21 + 15 - 9 + X) ATHLETE A: 21 - 15 - 9 = 45 ATHLETE B: Every Round 4 Reps 7x4 = 28 TOTAL REPS 28 + 45 = 73 🇨🇿 Vysvětlení pro atlety Formát: 7' + 7' AMRAP Relay Style Separátní natáčení: Nemusíte být ve stejném gymu ani ve stejný čas. Každý natočí svých 7 minut zvlášť. Jak to funguje: Atlet A začíná od nuly a jede prvních 7 minut. Snaží se dostat v rámci snatchů co nejdále (přes 40 kg, 50 kg, 60 kg až k těm nejtěžším). Atlet B začíná tam, kde se Atlet A zastavil. Pokud tedy Atlet A dokončil všech 9 snatchů na 60 kg, Atlet B začíná své 7minutové okno hned maximem opakování na 70 kg. Pokud se Atlet A zastavil např. u 5. snatche na 50 kg, Atlet B musí nejdříve dodělat zbývajících 10 snatchů na 50 kg a až pak pokračuje dál. EMOM penalizace: Každou celou minutu včetně 0 (v 1:00, 2:00 atd.) musí oba atleti přerušit práci a odjet 6x Bar Facing Burpees. Výsledek: Celkový součet snatchů (všech vah), které tým dohromady za 14 minut (7+7) zvládl. 🇺🇸 Translation for Athletes (English) Format: 7' + 7' AMRAP Relay Style Video Submission: You can record your videos separately. You do not need to be in the same location. The Relay Flow: Choose who starts as Athlete A and who follows as Athlete B. Athlete A performs the first 7-minute AMRAP starting from the first Snatch (40/25 kg). Athlete B starts their 7-minute AMRAP exactly where Athlete A left off (the very next rep in the sequence). The EMOM Rule: Every minute include 0 (starting at 1:00, 2:00, etc.), the athlete currently working must perform 6 Bar Facing Burpees. Score: The final score is the total number of Snatches completed by both athletes combined.
6 min. AMRAP 20 BOX STEP UP (40 cm) 10 FARMER CARRY 20 GROUND TO OVER HEAD W PLATE 20 LATERAL JUMP OVER STEPPER Directly into.. MAX. METER ON BIKE
WOD 4 – “Jingle Bells” On 34:00 the team will have 8 minutes (till 42:00) to complete as many reps as possible of: 14 Synchro Dumbbell Hang Snatch 15/10kg 7 Synchro Dumbbell Burpee Step Up 15/10kg to 60/50cm At the call of 3-2-1 GO, an 8-minute AMRAP begins for the team. Two team members start the training (the first round), while the third one holds two Kettlebells in farmer position (2x16/8kg), and the rotation occurs FREELY but only after completing the ENTIRE ROUND (which consist of 14 and 7 repetitions). Therefore, the pair that initiated the round must also finish it before there is a change in the team members' pairs and before moving on to the next round. The synchro movements can not be performed if the third Athlete is not holding the Kettlebells. The result for WOD 4 is the total number of repetitions that the team completes within the specified time.
AMRAP 12 500/400m Row 40 DB Hang P. Snatch 30 Goblet Squat 20 TTB / TTR 10 Burpee Over DB
Event 2 Treibsand AMRAP 15‘ 30 m Sled Pull 20 rus. KBS 10 Dual DB Devil Press
WORKOUT 3:00 on / 1:00 off x 3 sets 9-6-3 Ground To Overhead (50/35kg) Box Jump Over (60/50cm) 1st set Max Toes To Bar 2nd set Max Chest To Bar pull-ups 3rd set Max Bar Muscle Ups
"DUMBBELL MADNESS" SKALAD 3-3-3-4 min jobb (ingen vila mellan) Vid varje ny intervall måste man genomföra: CASH IN 100 Single Unders (share anyhow) 30 Ping Pong Wallballs @ 4 kg AMRAP (share anyhow) 50 DB Snatch @ 1 X 12 kg 40 DB Hang Clean & Jerk @ 1 X 12 kg 30 DB Thrusters @ 1 X 12 kg TIME CAP: 13 MIN Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, börjar en av er jobba med double unders / single unders i en ruta. Byten sker bakom linjen. Ni får dela hur ni vill tills ni nått upp till 75 / 100 reps. Därefter går ni till riggen och genomför bestämda reps för ping pong wall balls (vid no rep behöver inte athleten börja om repen utan ni kan forsätta till athlet nr 2). Efter cash in är klar börjar ni jobba er igenom dumbbell snatch, hang clean and jerk och db thrusters. Var tredje minut kommer ni behöva göra cash in igen. Och efter cash in varje runda fortsätter ni att jobba neråt på hantelövningarna. Ex. runda 1 hinner ni 25 dumbbell snatch. Sedan vid min 03:00 måste ni göra cash in igen som tar ex 1 min, då har ni 2 min på er att fortsätta jobba er igenom db snatch. Hinner ni klart med era 50 reps avancerar ni och fortsätter med dumbbell hang clean. Vid signalen var tredje minut får man inte fortsätta utan måste släppa hanteln direkt och börja med cash in! OBS - sista intervallen jobbar ni 4 min istället för 3 min. Utrustning/lag: 1 Wall Ball @ 4 kg (skalad) 1 Dumbbell @ 12 kg Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf
"DUMBBELL MADNESS" VETERAN 3-3-3-4 min jobb (ingen vila mellan) Vid varje ny intervall måste man genomföra: CASH IN 75 Double Unders (share anyhow) 30 Ping Pong Wallballs @ 6 kg AMRAP (share anyhow) 50 DB Snatch @ 1 x 17,5 kg 40 DB Hang Clean & Jerk @ 1 x 17,5 kg 30 DB Thrusters @ 1 x 17,5 kg TIME CAP: 13 MIN Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, börjar en av er jobba med double unders / single unders i en ruta. Byten sker bakom linjen. Ni får dela hur ni vill tills ni nått upp till 75 / 100 reps. Därefter går ni till riggen och genomför bestämda reps för ping pong wall balls (vid no rep behöver inte athleten börja om repen utan ni kan forsätta till athlet nr 2). Efter cash in är klar börjar ni jobba er igenom dumbbell snatch, hang clean and jerk och db thrusters. Var tredje minut kommer ni behöva göra cash in igen. Och efter cash in varje runda fortsätter ni att jobba neråt på hantelövningarna. Ex. runda 1 hinner ni 25 dumbbell snatch. Sedan vid min 03:00 måste ni göra cash in igen som tar ex 1 min, då har ni 2 min på er att fortsätta jobba er igenom db snatch. Hinner ni klart med era 50 reps avancerar ni och fortsätter med dumbbell hang clean. Vid signalen var tredje minut får man inte fortsätta utan måste släppa hanteln direkt och börja med cash in! OBS - sista intervallen jobbar ni 4 min istället för 3 min. Utrustning/lag: 1 Wall Ball @ 6 kg 1 Dumbbell @ 17,5 kg Standards https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf
"DUMBBELL MADNESS" ÖPPEN 3-3-3-4 min jobb (ingen vila mellan) Vid varje ny intervall måste man genomföra: CASH IN 100 Double Unders (share anyhow) 30 Ping Pong Wallballs @ 6 kg AMRAP (share anyhow) 50 DB Snatch @ 1 X 20 kg 40 DB Hang Clean & Jerk @ 1 X 20 kg 30 DB Thrusters @ 1 X 20 kg TIME CAP: 13 MIN Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, börjar en av er jobba med double unders / single unders i en ruta. Byten sker bakom linjen. Ni får dela hur ni vill tills ni nått upp till 75 / 100 reps. Därefter går ni till riggen och genomför bestämda reps för ping pong wall balls (vid no rep behöver inte athleten börja om repen utan ni kan forsätta till athlet nr 2). Efter cash in är klar börjar ni jobba er igenom dumbbell snatch, hang clean and jerk och db thrusters. Var tredje minut kommer ni behöva göra cash in igen. Och efter cash in varje runda fortsätter ni att jobba neråt på hantelövningarna. Ex. runda 1 hinner ni 25 dumbbell snatch. Sedan vid min 03:00 måste ni göra cash in igen som tar ex 1 min, då har ni 2 min på er att fortsätta jobba er igenom db snatch. Hinner ni klart med era 50 reps avancerar ni och fortsätter med dumbbell hang clean. Vid signalen var tredje minut får man inte fortsätta utan måste släppa hanteln direkt och börja med cash in! OBS - sista intervallen jobbar ni 4 min istället för 3 min. Utrustning/lag: 1 Wall Ball @ 6 kg 1 Dumbbell @ 20 kg Standards: https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf
5 min to establish 1-rep-max of the following barbell complex 1 clean • 2 front squats 1 jerk into 6 min AMRAP of 12 toes to bar 8 burpee box jumps over into 10min for (M) 2’000m / (F) 1’720m row into 5min AMRAP of 3 bar muscle ups 3 wall facing strict handstand push-ups SCORECARD and SCORING SHEET
AMCAP 12 2 Laps Run (Both) 60 Wallballs 2 Laps Run (Both) 60 Box Jump Over max cal Echo Bike into AMRAP 3 max syncro Burpees over Distance
9min EMOM Min 1: max single-unders (A) Min 2: max db thrusters (3kg) (B) Min 3: max burpees over the dumbbell (C) ... Flow Athletes start on the starting mat. At the 3 2 1 go, they go to their rope and start the first minute of their emom by performing as many single-unders as possible within the minute. When the minute ends, athletes move immediately to minute 2, where they perform as many 1 db thrusters as possible. At the start of minute 3, athletes perform as many burpees over the db as possible. After minute 3 is complete, the sequence starts again from the beginning with single-unders. This cycle repeats until the full 9 minutes have elapsed. Athletes should continue working for the entire duration of each minute, aiming to accumulate the highest possible number of repetitions for each station. A repetition should be completed fully within the minute to be counted.This workout has three separate scores: Score A: Total number of single-unders completed Score B: Total number of 1 db thrusters completed Score C: Total number of burpees over the db completed Standards Single-unders For single-under to count, the rope needs to pass under the feet once for each jump. The rope must spin forward. Only successful jumps are counted, not attempts Thruster The rep starts with the athlete standing upright and one head of the dumbbell in each hand. To get a rep, the athlete needs to squat with the hip crease below the top of the knee and finish with the bar overhead and full extension in knees, hips, shoulders and elbows. From the bottom of the squat until the overhead position, it needs to be one motion. Jerking under the bar is not allowed. Burpee over the dumbbell A rep starts with the athlete on the floor, parallel to the dumbbell and the athlete’s chest and hips touching the floor. A rep ends with the athlete jumping over the dumbbell. A two-feet take-off is not required, however in crossing the bar both feet need to be in the air at the same time. The athlete needs to stay lateral to the dumbbell. Kids are allowed to step over, teens have to jump. Athletes need to make sure they step/jump over the db, not behind or in front of the db.
12min AMRAP 2-4-6-8-10-12-14-16-18-20-... Knee raises Box step-overs 1 dumbbell push presses (3kg) After every round: 100m run Flow Athletes start on the starting mat. At the 3 2 1 go, they start the 12min AMRAP performed as an ascending ladder. Athletes will complete three movements: (kipping) knee raises, box step/jump-overs, and 1 db push presses. The workout begins with 2 repetitions of each movement. After completing the three movements, the athletes must perform a 100m run before starting the next round. In every new round, the repetitions of all three movements increase by 2 (2, 4, 6, 8, 10, 12, 14, 16, 18, 20, and so on), with a 100-meter run performed after every round. The athlete’s score is the total number of repetitions completed within the 12-minute time cap. Standards Knee raises For the teens, a rep starts with the athlete's feet behind the vertical plane of the pull-up bar and ends with both knees above the horizontal plane of the hip. Kids do not have to cross the vertical plane with their feet. Box jump over A rep starts with the athlete standing on one side of the box and ends with the athlete standing on the other side. A two-feet take-off is required and both feet need to touch the top of the box but not at the same time. Extension on top of the box is not required. Jumping laterally is allowed. Athletes need to step off the box, jumping off is not allowed. Box step over A rep starts with the athlete standing on one side of the box and ends with the athlete standing on the other side. The athlete steps on the box and steps off on the other side. Both feet need to touch the top of the box. Extension on top of the box is not required. Dumbbell push press A rep starts with the dumbbell on the athlete’s shoulder and ends with the dumbbell overhead with shoulder, elbow, knees and hips in full extension. The athlete can use a dip to get the db overhead but once the knees are extended, they need to stay extended in the catch. Jerking is not allowed.
In a Total Time of 14 Minutes Amrap x 8 Min 20/15 Cal Row 12 Lateral Burpees Over the Rower 6 Hang Squat Clean From 8 to 14 6 Min to Find Max Weight of Complex 1 Clean 1 Front Squat 1 Hang Squat Clean
AMRAP 9 12/9 Calories Echo Bike 9 Sync Toes to Bar 6 Sync SA Devil Press 22,5/15 kg Scaled: Knee Raises Devil Press 15/10 kg
As Many Rounds As Possible In 12 Minutes: 2 Rope Climbs (4.5 meters) 9 Meter Handstand Walk 8 Burpee Box Jump Overs (60cm/50cm) 9 Meter Handstand Walk
As Many Rounds As Possible In 12 Minutes: 1 Seated Rope Climb (4.5 Meters) 1 Rope Climb (4.5 Meters) 9 Meter Handstand Walk 8 Burpee Box Jump Overs (60cm/50cm) 9 Meter Handstand Walk
As Many Rounds As Possible In 12 Minutes: 2 Seated Rope Climbs (4.5 meters) 9 Meter Handstand Walk 8 Burpee Box Jump Overs (60cm/50cm) 9 Meter Handstand Walk
As Many Rounds As Possible In 12 Minutes: 2 Seated Rope Climbs (4.5 meters) 9 Meter Unbroken Handstand Walk 8 Burpee Box Jump Overs (60cm/50cm) 9 Meter Unbroken Handstand Walk
As Many Rounds As Possible In 12 Minutes: 1 Rope Climb (4 meters) 6 Meter Handstand Walk 16 Box Step Overs (50cm) 6 Meter Handstand Walk
As Many Rounds As Possible In 12 Minutes: 1 Rope Climb (3 Meters) 6 Meter Handstand Walk 16 Box Step Overs (50cm) 6 Meter Handstand Walk
In Female-Female and Male-Male Pairs, Each Pair Will Complete: AMRAP4 of: 5 x (1 Front Squat + 1 Shoulder to Overhead) (100kg/65kg) 5 x (1 Front Squat + 1 Shoulder to Overhead) (105kg/70kg) 5 x (1 Front Squat + 1 Shoulder to Overhead) (110kg/75kg) 5 x (1 Front Squat + 1 Shoulder to Overhead) (115kg/80kg) AMRAP (1 Front Squat + 1 Shoulder to Overhead) (120kg/85kg)