WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
THE TEAMS HAVE TIME FROM 09:00 AM UNTIL 04:00 PM TO COMPLETE WORKOUT 3 „THE FLASH“ IN THE MARKED AREA IN THE OPEN GYM. FOR CALORIES 02:00 MINUTES AMRAP OF: MAX CALORIES ASSAULT AIR BIKE* *Both athletes at the same time 70+ /80+ /90+ /100+ There are no age- or category-specific test variations. Every team will complete the same test in Workout 3. SCORE/ TIME CAP (Test 3) – Calories of P1 + Calories of P2 Tiebreak For Workout 3, there is no tie-break. The score is the total calories of Partner 1 plus the total calories of Partner 2.
PARTNER 1 HAS A TOTAL OF 4 x 1:30 MINUTES TO COLLECT AS MANY REPS AS POSSIBLE IN MOD WORKOUT 4A FOR REPS 4 x 1:30 MINUTE AMRAP OF: 5 Burpee Box Jumps [24“/20“] into MAX REPS: Atlas Stone to Shoulder -60 sec. Transition- 5 Burpee Box Jumps [24“/20“] into MAX REPS: Axle Bar Ground to Overhead -60 sec. Transition- 5 Burpee Box Jumps [24“/20“] into MAX REPS: Keg Ground to Overhead -60 sec. Transition- 5 Burpee Box Jumps [24“/20“] into MAX REPS: Anchor Carry _______________ Test Variations: 70+/ 80+ Atlas : ♀@68kg / ♂ @45kg Axle : ♀@70kg / ♂ @45kg Keg : ♀@60kg / ♂ @40kg Anchor : ♀@70kg / ♂ @50kg 90+/ 100+ Atlas : ♀@45kg / ♂ @30kg Axle : ♀@60kg / ♂ @40kg Keg : ♀@50kg / ♂ @30kg Anchor : ♀@70kg / ♂ @50kg
PARTNER 2 HAS A TOTAL OF 4 x 1:30 MINUTES TO COLLECT AS MANY REPS AS POSSIBLE IN MOD WORKOUT 4A FOR REPS 4 x 1:30 MINUTE AMRAP OF: 5 Burpee Box Jumps [24“/20“] into MAX REPS: Atlas Stone to Shoulder -60 sec. Transition- 5 Burpee Box Jumps [24“/20“] into MAX REPS: Axle Ground to Overhead -60 sec. Transition- 5 Burpee Box Jumps [24“/20“] into MAX REPS: Keg Ground to Overhead -60 sec. Transition- 5 Burpee Box Jumps [24“/20“] into MAX REPS: Anchor Carry _______________ Test Variations: 70+/ 80+/ 90+ D-Ball : ♀@65kg / ♂ @45kg Log : ♀@68.7kg / ♂ @42.7kg Cyr. DB : ♀@30kg / ♂ @22.5kg Sandbag : ♀@68kg / ♂ @45kg 100+ D-Ball: ♀@45kg / ♂ @35kg Log: ♀@58.7kg / ♂ @37.7kg Cyr. DB: ♀@22.5kg / ♂ @15kg Sandbag: ♀@68kg / ♂ @45kg
12 min ladder 2 rounds of 4 hspu 4 chest to bar 8 Calories in Rowers then 2 rounds of 6 hspu 6 chest to bar 12 Calories in Rowers every 2 rounds+2 reps at : hspu, c2b and 4 Calories at Rowers
Amrap 17 20 synchron Toes to Bar 100 Double Under 15 synchron Chest-to-Bar Pull-Up 15 alternating Box Jump Over (50 cm) 10 Bar Muscle Up 1 Loop Run
AMRAP 17 20 synchron Toes to Bar 80 Double Under 15 synchron Pull-Up 15 alternating Box Jump Over (50 cm) 10 Chest-to-Bar Pull-Up 1 Loop Run
AMRAP 17 20 synchron Knee Raise 150 Single Under 15 synchron Jumping Pull-Up 15 alternating Box Jump Over (50 cm) 10 Pull-Up 1 Loop Run
RX Part A 0:00 - 4:00 4:00 AMRAP 1-2-3-4-5-6-etc. Bar Muscle ups Deadlifts 140/95kg Part B 4:00 - 10:00 For Max Load 1 Clean + 1 Hang Clean + 1 Shoulder to Overhead Intermediate and Masters Part A 0:00 - 4:00 4:00 AMRAP 2-4-6-8-10-12-etc. Chest toBar Pull ups Deadlifts 100/70kg Part B 4:00 - 10:00 For Max Load 1 Clean + 1 Hang Clean + 1 Shoulder to Overhead
RX: 5 Rounds for time 15 cal ski erg 20 syn KB Hang Squat Snatches (16/24kg) into AMRAP syn. Burpees Regular: 5 Rounds for time 12 cal ski erg 15 syn KB Hang Snatches (16/24kg) into AMRAP syn. Burpees Newcomer: 5 Rounds for time 10 cal ski erg 10 syn KB Hang Snatches (12/16 kg) into AMRAP syn. Burpees
8 MIN AMRAP 8 sync one arm db snatches / db thrusters* 12 m handstand walk 12 sync toes to bar *alternate rounds m: 25 kg w:17,5 kg
ROCK & ROLL 10 MIN AMRAP I GO YOU GO FOR ROUNDS 1 ROPE CLIMB 3 SNATCHES Elite m: 80 kg Elite w: 55 kg master70 m: 70 kg master70 w: 45 kg master 80: 60 kg advanced m: 70 kg advanced w: 45 kg
8 MIN AMRAP 8 sync one arm db snatches / db thrusters* 12 m handstand walk 12 sync toes to bar *alternate rounds m: 25 kg w:17,5 kg
8 MIN AMRAP 8 sync one arm db snatches / db thrusters* 12 m handstand walk 12 sync toes to bar *alternate rounds m: 25 kg w:17,5 kg
8 MIN AMRAP 12 one arm db snatches/thrusters* 6 m handstand walk (EACH) 12 sync toes to bar 6 m handstand walk (EACH) *alternate rounds m:25 kg w:17,5 kg
8 MIN AMRAP 8 sync one arm db thrusters 10 sync one arm db snatches 12 sync toes to bar m: 22,5 kg w: 15 kg
8 MIN AMRAP 8 sync one arm db snatches / db thrusters* 12 m handstand walk 12 sync toes to bar *alternate rounds m: 25 kg w:17,5 kg
8 MIN AMRAP 12 one arm db snatches/thrusters* 6 m handstand walk (EACH) 12 sync toes to bar 6 m handstand walk (EACH) *alternate rounds m:25 kg w:17,5 kg
8 MIN AMRAP 8 sync one arm db snatches / db thrusters* 12 m handstand walk 12 sync toes to bar *alternate rounds m: 25 kg w:17,5 kg
ROCK & ROLL 10 MIN AMRAP I GO YOU GO FOR ROUNDS 1 ROPE CLIMB 3 SNATCHES Elite m: 80 kg Elite w: 55 kg master70 m: 70 kg master70 w: 45 kg master 80: 60 kg advanced m: 70 kg advanced w: 45 kg
ROCK & ROLL 10 MIN AMRAP I GO YOU GO FOR ROUNDS 1 ROPE CLIMB 3 SNATCHES Elite m: 80 kg Elite w: 55 kg master70 m: 70 kg master70 w: 45 kg master 80: 60 kg advanced m: 70 kg advanced w: 45 kg
ROCK & ROLL 10 MIN AMRAP I GO YOU GO FOR ROUNDS 1 ROPE CLIMB 3 SNATCHES Elite m: 80 kg Elite w: 55 kg master70 m: 70 kg master70 w: 45 kg master 80: 60 kg advanced m: 70 kg advanced w: 45 kg
ROCK & ROLL 10 MIN AMRAP I GO YOU GO FOR ROUNDS 1 ROPE CLIMB 3 SNATCHES Elite m: 80 kg Elite w: 55 kg master70 m: 70 kg master70 w: 45 kg master 80: 60 kg advanced m: 70 kg advanced w: 45 kg
ROCK AND ROLL 10 MIN AMRAP I GO YOU GO FOR ROUNDS 24 HEAVY JUMP ROPE 6 SNATCHES m:50 kg w: 35 kg an athlete must complete full round before the other athlete can begin
ROCK & ROLL 10 MIN AMRAP I GO YOU GO FOR ROUNDS 1 ROPE CLIMB 3 SNATCHES Elite m: 80 kg Elite w: 55 kg master70 m: 70 kg master70 w: 45 kg master 80: 60 kg advanced m: 70 kg advanced w: 45 kg
ROCK & ROLL 10 MIN AMRAP I GO YOU GO FOR ROUNDS 1 ROPE CLIMB 3 SNATCHES Elite m: 80 kg Elite w: 55 kg master70 m: 70 kg master70 w: 45 kg master 80: 60 kg advanced m: 70 kg advanced w: 45 kg
8 MIN AMRAP 8 sync one arm db thrusters 10 sync one arm db snatches 12 sync toes to bar m: 22,5 kg w: 15 kg
10 MIN AMRAP I GO YOU GO FOR ROUNDS 24 heavy rope jumps 8 front squats m:40 kg w: 25 kg
10 MIN AMRAP I GO YOU GO FOR ROUNDS 24 heavy rope jumps 8 front squats m:40 kg w: 25 kg
10 MIN AMRAP I GO YOU GO FOR ROUNDS 24 heavy rope jumps 8 front squats m:40 kg w: 25 kg
ROCK AND ROLL 10 MIN AMRAP I GO YOU GO FOR ROUNDS 24 HEAVY JUMP ROPE 6 SNATCHES m:50 kg w: 35 kg an athlete must complete full round before the other athlete can begin