WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
8 min AMRAP: 7,5m Handstand Walk Unbroken 3, 6, 9, 12 etc. Burpees over worm 7,5m Handstand Walk Unbroken 35 Double Unders STANDARDS: https://www.wodla.com/standards
10 min AMRAP: Event 2A 7,5m Handstand Walk w/pirouette 9 Burpees over worm 7,5m Handstand Walk w/pirouette 35 Double Unders Event 2B Max distance SkiErg *Swap athlete after each complete round of 2A STANDARDS: https://www.wodla.com/standards
8 min AMRAP: 7,5m Handstand Walk Unbroken 3, 6, 9, 12 etc. Burpees over worm 7,5m Handstand Walk Unbroken 35 Double Unders STANDARDS: https://www.wodla.com/standards
8 min AMRAP: Event 2A 7,5m Handstand Walk Unbroken 7 Burpees over worm 7,5m Handstand Walk Unbroken 35 Double Unders Event 2B Max distance SkiErg *Swap athlete after each complete round of 2A STANDARDS: https://www.wodla.com/standards
6 min AMRAP: 30 Snatch 80/55kg AMRAP Ground to overhead 90/60kg STANDARDS: https://www.wodla.com/standards 4 Rounds For Time: 30 Pull ups (split anyhow) 20 Worm Squats 10 Worm Clean & Jerks STANDARDS: https://www.wodla.com/standards 3 rounds for time: 20 pull ups 30 cal row 20m worm carry Time cap: 8 min "The worm must be dropped after 10m before turning" STANDARDS: https://www.wodla.com/standards
10 min AMRAP: Event 2A 7,5m Handstand Walk w/pirouette 9 Burpees over worm 7,5m Handstand Walk w/pirouette 35 Double Unders Event 2B Max distance SkiErg *Swap athlete after each complete round of 2A STANDARDS: https://www.wodla.com/standards
6 min AMRAP: 30 Snatch 80/55kg AMRAP Ground to overhead 90/60kg STANDARDS: https://www.wodla.com/standards
OPEN DIVISION 12 Minute AMRAP: Station 1: AMRAP 10 Deadlifts 100/65kg + 10 box jump overs 60/50cm Station 2: AMRAP Row cals Station 3: AMRAP Ski cals Station 4: AMRAP Bike cals Athletes must rotate stations after 3 rounds of station 1 are complete. SCALED DIVISION 12 Minute AMRAP: Station 1: AMRAP 10 Deadlifts 80/55kg + 10 box overs 60/50cm Station 2: AMRAP Row cals Station 3: AMRAP Ski cals Station 4: AMRAP Bike cals Athletes must rotate stations after 3 rounds of station 1 are complete.
RX DIVISION 12 Minute AMRAP: Station 1: AMRAP 10 Deadlifts 100/65kg + 10 box jump overs 75/60cm Station 2: AMRAP Row cals Station 3: AMRAP Ski cals Station 4: AMRAP Bike cals Athletes must rotate stations after 3 rounds of station 1 are complete. OPEN DIVISION 12 Minute AMRAP: Station 1: AMRAP 10 Deadlifts 100/65kg + 10 box jump overs 60/50cm Station 2: AMRAP Row cals Station 3: AMRAP Ski cals Station 4: AMRAP Bike cals Athletes must rotate stations after 3 rounds of station 1 are complete. SCALED DIVISION 12 Minute AMRAP: Station 1: AMRAP 10 Deadlifts 80/55kg + 10 box jump or step overs 60/50cm Station 2: AMRAP Row cals Station 3: AMRAP Ski cals Station 4: AMRAP Bike cals Athletes must rotate stations after 3 rounds of station 1 are complete.
8 min AMRAP: P1:CALORIE ROW P2:3x Wall-walk 9x TTB 15x Wall-ball Working at the same time Rowing: MM 150 cal MF 130 Cal FF 110 Cal Tiebreak Rowing time P1 and P2 start working at the same time. P1 rows for calories while P2 completes one round of 3 wall walks, 9 toes to bars and 15 wall balls. Once wall balls are done, partners switch. Now P1 does one round of wall walks, ttb and wall balls. P2 is rowing. Once wall balls are done, partners switch. When calories are done both partners can work on the AMRAP of wall walks, ttb and wall balls. Score is rounds/reps of AMRAP of 3 wall walks, 9 TTB and 15 Wall Balls. If failed to finish required calories on the rower, left calories are deducted from the amrap score (1 cal = 1 rep) 8 min AMRAP P1- CALORIE ROW P2- 5x HRPU (w. plate touch) 10x Knee Raise 15x MB Squat (6/3kg) Rowing MM 130 cal MF 110 Cal FF 90 Cal P1 and P2 start working at the same time. P1 rows for calories while P2 completes one round of 3 HRPU, 10 knee raises and 15 MB squats. Once squats are done, partners switch. Now P1 does one round of HRPU, knee raises and MB squats.. P2 is rowing. Once MB squats are done, partners switch. When calories are done both partners can work on the AMRAP of HRPU, knee raises and MB squats Score is rounds/reps of AMRAP of 5 HRPU, 10 knee raises and 15 MB squats. If failed to finish required calories on the rower, left calories are deducted from the amrap score (1 cal = 1 rep)
8 min AMRAP: P1:CALORIE ROW P2:3x Wall-walk 9x TTB 15x Wall-ball Working at the same time Rowing: MM 150 cal MF 130 Cal FF 110 Cal Tiebreak Rowing time P1 and P2 start working at the same time. P1 rows for calories while P2 completes one round of 3 wall walks, 9 toes to bars and 15 wall balls. Once wall balls are done, partners switch. Now P1 does one round of wall walks, ttb and wall balls. P2 is rowing. Once wall balls are done, partners switch. When calories are done both partners can work on the AMRAP of wall walks, ttb and wall balls. Score is rounds/reps of AMRAP of 3 wall walks, 9 TTB and 15 Wall Balls. If failed to finish required calories on the rower, left calories are deducted from the amrap score (1 cal = 1 rep)
8 min AMRAP P1- CALORIE ROW P2- 5x HRPU (w. plate touch) 10x Knee Raise 15x MB Squat (6/3kg) Rowing MM 130 cal MF 110 Cal FF 90 Cal P1 and P2 start working at the same time. P1 rows for calories while P2 completes one round of 3 HRPU, 10 knee raises and 15 MB squats. Once squats are done, partners switch. Now P1 does one round of HRPU, knee raises and MB squats.. P2 is rowing. Once MB squats are done, partners switch. When calories are done both partners can work on the AMRAP of HRPU, knee raises and MB squats Score is rounds/reps of AMRAP of 5 HRPU, 10 knee raises and 15 MB squats. If failed to finish required calories on the rower, left calories are deducted from the amrap score (1 cal = 1 rep)
Lifting Ladder, Max Reps of C & J 30 sec ON/15 sec OFF each partner (Clean=1p / C&J = 3p) 1) 50/35kg 2) 70/45kg 3) 85/52.5kg 4) 100/60kg Each partner has his own work/rest intervals of 30/15 seconds. In 30 seconds athlete performs as many reps as possible with the first weight. Rests 15s and proceeds to the next weight. You can do clean and jerks (1 reps = 3 points) or only cleans (1 reps = 1 point). Goal is to accumulate as many points as possible. Maximum of 5 reps per first, second and third barbells. As many reps as you want per last, the heaviest, barbell. Power cleans, squat cleans, strict press, push press, push jerk and split jerk are all allowed movements. Lifting Ladder, Max Reps of Thrusters 30 sec ON/15 OFF each partner (F.Squat=1p / Thruster = 3p) 1) 40/25kg 2) 47.5/30kg 3) 55/35kg 4) 60/40kg Each partner has his/her own work/rest interval of 30/15 seconds. In 30s each athlete performs as many reps as possible with the first weight. Rests for 15s and procceeds to the heavier barbell. You can do thrusters (1 reps = 3 points) or front squats (1 rep = 1 point). Goal is to accumulate as many points as possible. Maximum of 5 reps per first, second and third barbells. As many reps as you want per fourth, the heaviest, barbell.
AMRAPS of 4min ON/ 1min OFF 1) 100x DU 40x Box Jumps (75/60cm) AMRAP of HSPU 2) 100x DU 40x Box Jumps (60/50cm) AMRAP of C2B/ Pull-up 3) 100x DU 40x Box Jump Overs (60/50cm) AMRAP of Snatches (50/35kg) One is working, one is resting. You can split work as you want. First AMRAP, you do 100 double unders, 40 high box jumps and as many reps of handstand push ups as possible in the remaining time. Both strict and kipping HSPU are allowed. Second AMRAP, you do 100 double unders, 40 box jumps and as many reps as possible of chest to bar pull ups/ pull ups in the remaining time. Strict, kip and butterly pull ups are allowed. Third AMRAP, you do 100 double unders, 40 box jump overs and as many reps of snatches as possible in the remaining time. Snatches are done from the floor. Both power and squat snatches are allowed. AMRAPS of 3min ON/ 1min OFF 1) 80x Plate Hops 30x Box Jumps (60/50cm) AMRAP of Deadlifts (50/35kg) 1) 80x Plate Hops 30x Box Jumps (60/50cm) AMRAP of KB Swings (20/12kg) 1) 80x Plate Hops 30x Box Jumps (60/50cm) AMRAP of STOH (35/20kg) One is working, one is resting. Split reps, share work as you want. First AMRAP, you do 80 plate hops, 30 box jumps and as many reps of deadlifts as possible in the remaining time. Second AMRAP, you do 80 plate hops, 30 box jumps and as many reps of kb swings as possible in the remaining time. Third AMRAP, you do 80 plate hops, 30 box jumps and as many reps of shoulder to overhead as possible in the remaining time. Strict press, push press, push jerks and split jerks are allowed.
Lifting Ladder, Max Reps of C & J 30 sec ON/15 sec OFF each partner (Clean=1p / C&J = 3p) 1) 50/35kg 2) 70/45kg 3) 85/52.5kg 4) 100/60kg Each partner has his own work/rest intervals of 30/15 seconds. In 30 seconds athlete performs as many reps as possible with the first weight. Rests 15s and proceeds to the next weight. You can do clean and jerks (1 reps = 3 points) or only cleans (1 reps = 1 point). Goal is to accumulate as many points as possible. Maximum of 5 reps per first, second and third barbells. As many reps as you want per last, the heaviest, barbell. Power cleans, squat cleans, strict press, push press, push jerk and split jerk are all allowed movements.
Lifting Ladder, Max Reps of Thrusters 30 sec ON/15 OFF each partner (F.Squat=1p / Thruster = 3p) 1) 40/25kg 2) 47.5/30kg 3) 55/35kg 4) 60/40kg Each partner has his/her own work/rest interval of 30/15 seconds. In 30s each athlete performs as many reps as possible with the first weight. Rests for 15s and procceeds to the heavier barbell. You can do thrusters (1 reps = 3 points) or front squats (1 rep = 1 point). Goal is to accumulate as many points as possible. Maximum of 5 reps per first, second and third barbells. As many reps as you want per fourth, the heaviest, barbell.
AMRAPS of 4min ON/ 1min OFF 1) 100x DU 40x Box Jumps (75/60cm) AMRAP of HSPU 2) 100x DU 40x Box Jumps (60/50cm) AMRAP of C2B/ Pull-up 3) 100x DU 40x Box Jump Overs (60/50cm) AMRAP of Snatches (50/35kg) One is working, one is resting. You can split work as you want. First AMRAP, you do 100 double unders, 40 high box jumps and as many reps of handstand push ups as possible in the remaining time. Both strict and kipping HSPU are allowed. Second AMRAP, you do 100 double unders, 40 box jumps and as many reps as possible of chest to bar pull ups/ pull ups in the remaining time. Strict, kip and butterly pull ups are allowed. Third AMRAP, you do 100 double unders, 40 box jump overs and as many reps of snatches as possible in the remaining time. Snatches are done from the floor. Both power and squat snatches are allowed.
AMRAPS of 3min ON/ 1min OFF 1) 80x Plate Hops 30x Box Jumps (60/50cm) AMRAP of Deadlifts (50/35kg) 1) 80x Plate Hops 30x Box Jumps (60/50cm) AMRAP of KB Swings (20/12kg) 1) 80x Plate Hops 30x Box Jumps (60/50cm) AMRAP of STOH (35/20kg) One is working, one is resting. Split reps, share work as you want. First AMRAP, you do 80 plate hops, 30 box jumps and as many reps of deadlifts as possible in the remaining time. Second AMRAP, you do 80 plate hops, 30 box jumps and as many reps of kb swings as possible in the remaining time. Third AMRAP, you do 80 plate hops, 30 box jumps and as many reps of shoulder to overhead as possible in the remaining time. Strict press, push press, push jerks and split jerks are allowed.
Dumbbell Snatch Ladder AMRAP 30 sec + 30 sec rest x 8 rounds Score is total reps in the end of the WOD. Tiebreak is reps done in last weight. RX and 35+ division: 1. 25/15kg 2. 30/20kg 3. 35/22.5kg 4. 40/25kg 5. 42.5/27.5kg 6. 45/30kg 7. 47.5/32.5kg 8. 50/35kg Sport and 45+ division: 1. 15/10kg 2. 20/12.5kg 3. 25/15kg 4. 30/17.5kg 5. 32.5/20kg 6. 35/22.5kg 7. 37.5/25kg 8. 40/27.5kg
AMRAP 2 MAX HANDSTAND PUSH UPS RX MEN: 8CM DEFICITE 35+ MEN: 4CM DEFICITE RX/35+ WOMEN: FLAT SPORT/45+ MEN AND WOMEN: WALLWALKS (SCALED VERSION FROM OPEN) THERE IS 2 MIN REST FROM EVENT 3A BEFORE THE EVENT 3B START THERE IS NO TIEBREAK FOR EVENT 3B
AMRAP 2 + 1 MIN REST X 3 ROUNDS 20 WALLBALLS 10 DEADLIFTS MAX BURPEE BOX JUMP OVERS TIEBREAK IS REPS AFTER ROUND 2 SCORE IS TOTAL REPS OF BURPEE BOX JUMP OVERS WALLBALLS FOR EVERYBODY 9/6KG DEADLIFTS: RX MEN: 120KG RX WOMEN/35+ WOMEN: 75KG 35+ MEN: 100KG SPORT/45+ MEN: 80KG SPORT/45+ WOMEN: 55KG