WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
AT 0:00 - 26.4 800 meters run AT 08:00 - 26.5 AMRAP 8' 8 toes-to-bar 8 2DB hang squat clean 22.5/15kg AT 20:00 - 26.6 4 ROUNDS FOR TIME (TC: 12') 50 double unders 10 burpees over the bar 10 deadlift 120/80kg
E60s x 5 rounds each 1: Max calories ski 2: Max reps A-jumps 3: Sandbag hold* *Måste hållas i bearhug för att A-jumps ska få utföras. Vikter: Sandbag: 50/30 Scoring : Total ski cals + högsta A-jump score + lägsta A-jumps score Standards A-jumps: Start på golvet. Knäböj till rumpan nuddar vikten. Hoppa upp på vikten. Repetition avslutad utsträckt ståendes på vikten. Övriga standards: Vi följer standards från "iF3 Movement standards 2024" och ni hittar alla moment via länken och dokumentet nedan (om inget annat anges): https://functionalfitness.sport/sport/movement-standards/ Flöde: Se video
For reps/distance: Del 1 90s AMRAP A1: Yoke carry A2: Backward sled pull A3: Sandbag carry* Rest 90s Del 2 90s AMRAP Open: Worm lunges (A1+A2+A3) Scoring: Yoke: 1 lane = 4 reps Backward sled pull: 1 lane = 4 reps Sandbag carry: 1 lane = 1 reps* Worm lunges (open): 1 lane = 4 reps** Sammanslaget antal reps/distans är total score (Yoke+Sled+SB+Worm). **FFM/Master-lag: 1,2 x antalet repetitioner. Avrundas uppåt. Vikter : Yoke Open: 168/128kg (Master: 148/108kg) Backward sled pull Open 100/75kg (Master: 90/60kg) *Sandbag: Antalet godkända repetitioner multipliceras med koefficienten för vald vikt på sandbag. Herr Open: -50kg = 1.0 -70kg = 1,5 -90kg = 2,0 Dam Open: - 30kg = 1,0, - 50kg = 1,5 - 70kg = 2,0 Flöde: Eventet genomförs i kongaline style. I Del 1 så jobbar A1 + A2 + A3 på vardera station samtidigt, under 90s. Samlar så många repetitioner/distans som möjligt. Därefter vilar hela laget 90s tillsammans. I Del 2 jobbar laget tillsammans med Worm lunges (Open) under 90s och samlar så många repetitioner/distans som möjligt. Standards: Sandbag: Bearhug Backward sled pull: Får ej hålla händerna på kedja/strap förutom vid vändning. Övriga standards: Vi följer standards från "iF3 Movement standards 2024" och ni hittar alla moment via länken och dokumentet nedan (om inget annat anges): https://functionalfitness.sport/sport/movement-standards/
POOL PARTY AMRAP 8 Minutes Buy-In (once): 1000 kg C2 Chest Press Then (in remaining time): 1 Lap Swim 250 kg C2 Chest Press Continue cycling through the swim and chest press for the remaining time. FLOW The buy-in must be completed only once . After completing the buy-in, athletes move immediately into the AMRAP portion. Athletes will repeat: 1 Lap Swim + 250 kg C2 Chest Press until the time cap is reached. DAMPER SETTINGS Individuals: Scaled Women: 1 Scaled Men: 3 Advanced Men: 5 RX Men: 5 Teams: Scaled Mixed: 3 Advanced Mixed: 5 Masters 70+: 5 ADDITIONAL RULE After completing the buy-in, all athletes must set the damper to level 1 for the remainder of the workout. TEAM RULES In team categories, the buy-in and 250 kg Chest Press can be split freely ( I Go – You Go ). The swim must be completed individually , and athletes must take turns one by one. POOL PARTY 8 Dakika AMRAP Buy-In (1 kez): 1000 kg C2 Chest Press Sonrasında (kalan sürede): • 1 Tur Yüzme • 250 kg C2 Chest Press Kalan süre boyunca bu iki hareket tekrar edilir. AKIŞ • Buy-in bölümü sadece 1 kez yapılır. • Buy-in tamamlandıktan sonra sporcular direkt AMRAP bölümüne geçer. • * Sporcular kalan sürede: 1 Tur Yüzme + 250 kg C2 Chest Press şeklinde devam eder. DAMPER AYARLARI Bireysel: • Scaled Kadın: 1 • Scaled Erkek: 3 • Advanced Erkek: 5 • RX Erkek: 5 Takım: • Scaled Mixed: 3 • Advanced Mixed: 5 • +70 Masters: 5 EK KURAL • Buy-in tamamlandıktan sonra tüm sporcular damper ayarını 1’e getirmek zorundadır. TAKIM KURALLARI • Takım kategorilerinde hem buy-in, hem de 250 kg Chest Press istenildiği gibi bölünebilir (sen yap – ben yap şeklinde). • Yüzme bölümü bireyseldir ve sporcular sırayla yapmak zorundadır.
INDVIDUAL 6' AMRAP 1-2-3-4… LOG CLEAN JERK + 1 ROPE CLIMB SCALED M: 50 SCALED WOMEN 30 ADV M : 60 ADV W: 45 RX: 70 +70MM : 60
ALL TEAMS 6' AMRAP 1-2-3-4… LOG CLEAN JERK (IGUG) + 1 ROPE CLIMB (every after log clean jerk) SCALED M: 50 SCALED WOMEN 30 ADV M : 60 ADV W: 45 RX: 70 +70MM : 60
BEGINNER/ SCALED WOMEN PART A — FOR TIME (10:00 CAP) 3 Rounds: 15 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing) Rest 1:00 PART B — 2:00 AMRAP Max reps of your category movement. Max reps of: Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg
BEGINNER/SCALED MAN PART A — FOR TIME (10:00 CAP) 3 Rounds: 20 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing) Rest 1:00 PART B — 2:00 AMRAP Max reps of your category movement. PART B — 2:00 AMRAP Max reps of: Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg
RX /ADV MAN, PART A — FOR TIME (10:00 CAP) 3 Rounds: 25 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing) Rest 1:00 PART B — 2:00 AMRAP Max reps of your category movement. Scaled MAN/BEGINNNER MAN PART A — FOR TIME (10:00 CAP) 3 Rounds: 20 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing) Rest 1:00 PART B — 2:00 AMRAP Max reps of your category movement. SCALED WOMEN/ BEGINNER WOMEN PART A — FOR TIME (10:00 CAP) 3 Rounds: 15 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing) Rest 1:00 PART B — 2:00 AMRAP Max reps of your category movement. ALL TEAMS PART A — FOR TIME (10:00 CAP) 3 Rounds: 30 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing) Rest 1:00 PART B — 2:00 AMRAP Max reps of your category movement. PART B — 2:00 AMRAP Max reps of: Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg
ALL TEAMS PART A — FOR TIME (10:00 CAP) 3 Rounds: 30 Ski Erg 15-10-5 Axe Bar Deadlift 15-10-5 Burpee Over Bar (facing) Rest 1:00 PART B — 2:00 AMRAP Max reps of your category movement. PART B — 2:00 AMRAP Max reps of: Beginner Men/Woman: Burpee to Pull-Up Beginner Team: Alt. Sync DB Snatch(12.5/17.5) Scaled Men: Burpee to C2B Scaled Women: Burpee to Pull-Up Scaled Team: Sync Burpee to C2B Advanced: Burpee to Muscle-Up RX: Burpee to Ring Muscle-Up +70 MM: Sync Burpee to Muscle-Up SEMIFINAL WEIGHTS BEGINNER MEN (BM) 80 / 100 / 110 kg BEGINNER WOMEN (BW) 40 / 60 / 70 kg SCALED MEN (SM) 100 / 120 / 130 kg SCALED WOMEN (SW) 60 / 80 / 90 kg ADVANCED MEN (ADV M) 110 / 130 / 140 kg RX 130 / 150 / 160 kg TEAM CATEGORIES BEGINNER 80/ 100/ 110kg SCALED 100/120 / 130 ADVANCED 130 / 150 / 160 kg +70 MM 140 / 160 / 160 kg
AMRAP TIME CAP 8:00 75 WORM SHOULDER TO SHOULDER 25 BOX JUMP OVER -- VOLTEAR CAJÓN 2 VECES – 25 HIGH BOX JUMP OVER MAX CALS ROW
8' AMRAP 34 DB Hang to Overhead SYNC (15/10) 34 Lunges DB hold anyhow SYNC (15/10) 34 Kneeraises SYNC 22 DB Hang to Overhead SYNC 22 Lunges DB hold anyhow SYNC (15/10) 22 Toes to ring DHYW 10 DB Hang to Overhead SYNC 10 Lunges DB hold anyhow SYNC (15/10) AMRAP Pull up's 15/10kg db
8' Amrap 6 Burpee Get Over 6 Clean and Jerk (42.5/30)
8' AMRAP A+B Part B: 6 Burpee Get over 6 Pull up
8' AMRAP A+B Part A: Max cal Bike
8' AMRAP A+B Part A: 6 Burpee Get over 6 Chest to bar Pull up
ATTRITION TAXI 3 Athletes completes 400m Run (Together) 30 Deadlifts (Shared) 60 Wall Balls (Shared) 1 Athlete starts Row on completion of Wall Balls 2 Athletes completes 400m Run (Together) 20 Deadlifts (Shared) 40 Wall Balls (shared) 2nd Athlete joins row meter accumulation after Wall Ball Completion (YGIG) 1 Athlete completes 400m Run 10 Deadlifts 20 Wall Balls All three Athletes are now free to join Row meter accumulation (YGIG) Score = MAX Row meters Weights RX Deadlifts: 100 KG WallBalls: 9 KG SKILL SYNC AMRAP 3, 3, 4 (10 Mins) 9 Overhead lunge 6 Hang snatch 3 wall walks max gymnastic movement (Shared) Knee Raises = 1 Toes To Bar = 3 Pull-ups = 5 Bar Muscle-ups = 9 WEIGHTS Barbell: 35 KG Dumbbell: 22.5 KG Kettlebell: 24 KG HEXED CARGO (15 Mins) 6 Rounds (2 Each) 7 Thrusters 9 Pull ups 11 Box jumps overs in remaining time Max Barbell Complex 2 Hang clean 1 Shoulder to overhead TIME CAP - 15 mins RX Thrusters - 50 KG Box Step overs - 24/20"
ATTRITION TAXI 3 Athletes completes 400m Run (Together) 30 Deadlifts (Shared) 60 Wall Balls (Shared) 1 Athlete starts Row on completion of Wall Balls 2 Athletes completes 400m Run (Together) 20 Deadlifts (Shared) 40 Wall Balls (shared) 2nd Athlete joins row meter accumulation after Wall Ball Completion (YGIG) 1 Athlete completes 400m Run 10 Deadlifts 20 Wall Balls All three Athletes are now free to join Row meter accumulation (YGIG) Score = MAX Row meters Weights RX Deadlifts: 70 KG WallBalls: 6 KG SKILL SYNC AMRAP 3, 3, 4 (10 Mins) 9 Overhead lunge 6 Hang snatch 3 wall walks max gymnastic movement (Shared) Knee Raises = 1 Toes To Bar = 3 Pull-ups = 5 Bar Muscle-ups = 9 WEIGHTS Barbell: 25 KG Dumbbell: 15 kg Kettlebell: 16 kg HEXED CARGO (15 Mins) 6 Rounds (2 Each) 7 Thrusters 9 Pull ups 11 Box jumps overs in remaining time Max Barbell Complex 2 Hang clean 1 Shoulder to overhead TIME CAP - 15 mins RX Thrusters - 35 KG Box Step overs - 20"
As many rounds and reps as possible in 20 minutes of: 12 box step-overs 9 dumbbell snatches 3 hand-release push-ups ♀ 20-lb (10-kg) dumbbell, 20-inch box ♂ 35-lb (15-kg) dumbbell, 20-inch box
Complete as many reps as possible following the interval of: 2 minutes of work, 1-minute rest 2 minutes of work, 1-minute rest 2 minutes of work, 1-minute rest 3 minutes of work Rounds 1 and 2 10 hanging knee raises 10 overhead squats Max-calorie row Rounds 3 and 4 10-calorie row 10 overhead squats Max pull-ups ♀ 45 lb (20 kg) ♂ 65 lb (29 kg)
As many rounds and reps as possible in 20 minutes of: 15 box jump-overs 10 dumbbell snatches 5 hand-release push-ups ♀ 35-lb (15-kg) dumbbell, 20-inch box ♂ 50-lb (22.5-kg) dumbbell, 24-inch box
Complete as many reps as possible following the interval of: 2 minutes of work, 1-minute rest 2 minutes of work, 1-minute rest 2 minutes of work, 1-minute rest 3 minutes of work Rounds 1 and 2 10 toes-to-bars 10 overhead squats Max-calorie row Rounds 3 and 4 10-calorie row 10 overhead squats Max pull-ups ♀ 55 lb (25 kg) ♂ 75 lb (34 kg)
As many rounds and reps as possible in 20 minutes of: 15 box jump-overs 10 dumbbell snatches 5 handstand push-ups ♀ 35-lb (15-kg) dumbbell, 20-inch box ♂ 50-lb (22.5-kg) dumbbell, 24-inch box
Complete as many reps as possible following the interval of: 2 minutes of work, 1-minute rest 2 minutes of work, 1-minute rest 2 minutes of work, 1-minute rest 3 minutes of work Rounds 1 and 2 15 toes-to-bars 15 overhead squats Max-calorie row Rounds 3 and 4 15-calorie row 15 overhead squats Max chest-to-bar pull-ups ♀ 65 lb (29 kg) ♂ 95 lb (43 kg)
5 Sets of: 3’ On / 1’ Off 21/16 Calories on the Rower 10 Dual Dumbbell Front Rack Box Step Overs into AMRAP Clean & Jerks in remaining Time Clean & Jerk weights: Set 1: 70/50kg Set 2: 80/60kg Set 3: 90/65kg Set 4: 100/70kg Set 5: 110/75kg
AMRAP 10 42 Single Unders 12 sync. alternating Dumbbell Snatches (15 | 10 kg) 9 alternating partial Wall Walks 5 Pull Ups
Un evento ad alta intensità che metterà alla prova resistenza, forza di tirata e capacità di collaborazione. Gli atleti si alterneranno in un workout strutturato in ladder crescente, dove la gestione del ritmo e dei cambi sarà fondamentale per massimizzare il risultato finale. ATLETA A / ATLETA B ⏱️ Time Cap: 10 minuti – AMRAP Formato I GO YOU GO 3 – 6 – 9 – 12 – 15 – … • Pull Up • Double Kettlebell Deadlift @ 16 / 24 kg Gli atleti si alternano completando le ripetizioni previste prima di passare il lavoro al compagno. OBIETTIVO Completare il maggior numero possibile di round e ripetizioni entro il time cap, mantenendo intensità, fluidità nei cambi e controllo del carico.
26.6 A, TC 6min Bella complex Clean + S2OH + FS + S2OH After 8min into 26.6 B, TC 20min 7-6-5-4-3-2-1 SC @80/70%BW 3-6-9-12-15-18-21 T2R 7-6-5-4-3-2-1 BP @80/65%BW 2-4-6-8-10-12-14 HSPU w. Abmat
RX 20 Min AMRAP 60 Wall Balls @9/6 kg to a 9 foot target 30 Synchro Burpee Box Jumps @ 20/24" 60 Toes to Bar Scaled 20 Min AMRAP 60 Wall Balls @4/6 kg to a 9 foot target 30 Synchro Burpee Box Step up @ 20/24" 60 Knees to Chest