WOD Explorer

Browse competition workouts. CF Open WODs include full descriptions.

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1,357 WODs

Deutschland Showdown Lubeck↗WOD 6For Time6min cap

3 rounds for time of:<ul><li>12 syncronized dumbbell snatches</li><li>8 knee-raises</li><li>4 alternating wall-walks (partial for kids)</li></ul>Score is time to complete 3 rounds or total reps (if timecapped).

Goon Fest↗WOD 3For Time7min cap

Clean Pull Up

FOR TIME (Cap time 7’) 21-15-9 (team) Power clean (50 kg uomo / 30 kg donna) Pull up (donna possibilità di jumping pull up)

Gleis 10 Summer/Anniversary Throwdown 25↗WOD 2For Time15min cap

Back Squat Clean Front Squat Thruster

First we lift: Both Athletes built to a heavy complex within 8 min of Power Clean + Front Squat + Thruster Rest 1 min Thruster Fiesta, Timecap 6min 30 Sync. Thrusters for time Advanced 47kg/35kg Scaled 37/25kg

Gleis 10 Summer/Anniversary Throwdown 25↗WOD 3For Time12min cap

Bar Muscle Up Chest To Bar Lunge Pull Up Toes To Bar

For Time, Time Cap 12min Advanced: 4 alt. rounds of (A/B/A/B): Athlete A 24/18 cal EB 1x KB's Lunges 32kg/24kg 12 C2B / 6 BMU Athlete B 12 T2B / 6 C2B 1x KB's Lunges 32kg/24kg 24/18 cal EB Scaled: 4 alt. rounds of (A/B/A/B): Athlete A 20/16 cal EB 1x KB's Lunges 24kg/16kg 12 Pullups Athlete B 12 Knee Raises 1x KB's Lunges 24kg/16kg 20/16 cal EB

Rainhill Live Spring 2026↗WOD 2For Time11min cap

Double Under Dumbbell Thruster Handstand Push Up Push Up Single Under Thruster Wall Walk

WOD 3 - Timecap 11 MinutesFor TimeROCKET75 Double Unders 30 Handstand Pushups30 Cal Row30 Double Dumbbell Thrusters 22.5kg/15kg20 Handstand Pushups20 Cal Row20 Double Dumbbell Thrusters 10 Handstand Pushups10 Cal Row10 Double Dumbbell Thrusters 75 Double Unders  KENNEDY50 Double Unders 10 Wall Walks30 Cal Row20 Double Dumbbell Thrusters 22.5kg/15kg10 Wall Walks20 Cal Row15 Double Dumbbell Thrusters 10 Handstand Pushups 10 Cal Row10 Double Dumbbell Thrusters 50 Double UndersWOOD30 Double Unders / 60 Single Unders5 Wall Walks 30 Cal Row20 Double Dumbbell Thrusters 15kg/10kg5 Wall Walks20 Cal Row15 Double Dumbbell Thrusters 5 Wall Walks10 Cal Row10 Double Dumbbell Thrusters 30 Double Unders / 60 Single UndersWOD 3 Score – Time to complete the workout, or total reps completed within the time capScaling //Rocket: HSPU scaled to 15/10/5 wall walks at ranking penaltyKennedy: Wall walks scaled to Partial Wall Walks at ranking penalty. Handstand Pushups scaled to 10 wall walks at ranking penalty. Double Unders scaled to 2:1 Single Unders at a ranking penaltyWood: Wall walks scaled to Partial Wall Walks at ranking penalty. Double Unders scaled to 2:1 Single Unders, no ranking penalty Flow //Athletes will begin on their start mat at the end of their lane and on Go will move to the middle of the lane and complete their prescribed double unders.  Athletes will then move through the reps stated for either Handstand pushups or wall walks, calorie rows and the Double Dumbbell Thrusters before finishing the wod with their prescribed double unders.Their WOD 3 score is either their time to finish the workout or how many reps completed by 11:00.Movement Standards // Double UndersThis is the standard double-under in which the rope passes under the feet twice for each two footed jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Athletes should bring their own ropes as these will not be provided. Athletes will be allocated 2 single Unders for every 1 double under if choosing to perform DU’s instead of SU’s.Single UndersThis is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Handstand PushupsA tape line is placed 10 inches from the wall and will be 30 inches in length. The athlete must perform the handstand push-ups with both hands touching the tape line. Any portion of the athlete’s hands may be touching the line (ie 1 finger is OK). If one or both hands is not touching the tape line at any time, the repetition will not count. At the bottom, the head must make contact with the ground. The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.  Only the heels may touch the wall during the repetition and feet may be no wider than the width of the hands at any point. Kipping is allowed. The arms must be fully extended and in line with the body before the athlete may descend. Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body. Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the bodyWall WalksSet Up -  a tape line is placed 60 inches (Males) or 55 inches (Females) from the wall.  A second line sits 10 inches from the wall.  The starting position for wall walks is with your chest, thighs, and feet on the floor, and with your hands behind the 60/55 marked line. On the command Go a visible hand release must be made before any other movement is made. Push up to a plank and then walk feet up the wall, and move hands towards the wall until both hands touch the 10 inch tape line. Both hands must be in contact with the 10 inch tape line at the same time before descending. On the descent, walk feet down the wall and move hands away from the wall - both feet must remain on the wall until both hands touch the start line 60/55 inch line. The rep is only then complete when your chest, thighs, and feet are on the floor with hands touching the starting line before a visible hand release is completed. The hand release must be completed between all reps and on the last rep before the athlete can progress to another movement or finish line.Partial Wall Walks1. Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground. ◦ At the start and finish of each rep, both hands must be in front of the tape line and a visible hand release is completed.◦ No part of the hand may be touching the line. 2. Both hands must remain in front of the tape until both feet are on the wall. 3. The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line. ◦ The fingers may NOT be touching the tape line. 4. On the descent, the feet must remain on the wall until both hands are in front of the tape line. ◦  No part of the hand may be touching the line. 5. The rep is credited when the athlete returns to the starting position, with the hands in front of the line and the chest, thighs, and feet touching the ground and a visible hand release is completed.◦  Hands moving across the 55-inch line before both feet are on the wall are a no rep.  ◦  Feet touching the ground before both hands have crossed back over the 55-inch line is also a no repDouble Dumbbell ThrustersThe athlete must reach the required depth at the bottom of the movement, and fully extend with the dumbbells in the OH position, locking out the elbows at the top, for the rep to count. Dropping or throwing the dumbbells at any time is NOT permitted and will result in a no rep. Re-bend of the knees once the thruster movement has begun (e.g. jerking the dumbbells) is not permitted.RowMonitors should be set to show calories. Athletes are responsible for setting their own foot straps and damper setting. Athletes must be seated and strapped in before pulling the rower handle for metres to count. Athletes must remain on the rower until the required calories are displayed on the monitor.

Rainhill Live Spring 2026↗WOD 3For Time9min cap

Box Jump Box Step Burpee Chest To Bar Deadlift Kettlebell Swing Pull Up Run Step Up Toes To Bar

WOD 4A & 4B - Timecap 9 Minutes ROCKET00:00 - 09:00 = WOD 4A & 4BFor Time: Run 600mInto10 Chest to Bar Pullups10 Burpee Box Jump Over 24''/20''10 Toes to Bar10 Box JumpsAdd two reps to each movement until 09:00KENNEDY00:00 - 09:00 = WOD 4A & 4BFor Time: Run 600m Into8 Pullups8 Burpee Box Jump Over 24''/20''8 Toes to Bar8 Box JumpsAdd two reps to each movement until 09:00 WOOD00:00 - 09:00 = WOD 4A & 4BFor Time: Run 600m Into8 American Kettlebell Swings 20kg/12kg8 Burpee Box Step Up 24''/20''8 Hanging Leg Raises8 Box Jumps / Step UpAdd two reps to each movement until 09:00WOD 4A SCORE = 600m Run TimeWOD 4B SCORE = Reps Scaling //Rocket: Chest to Bar Pullups scaled to Pull Ups are at ranking penalty.Kennedy: Pull Ups scaled to American Kettlebells swings 20kg/12kg are at a ranking penalty.  Toes to Bar scaled to Hanging Leg Raises at a ranking penaltyWood: Any further scaling at a ranking penaltyFlow //Athletes will begin on their start mat at the end of their lane and on Go will head out of the lane by crossing their start mat.  All athletes will run clockwise around the indoor arena and then head out towards the outdoor running track.  Athletes may not overtake each other until they leave the inside of the arena running lane.  On reaching the running track they will complete a 400m lap of the track in a clockwise direction before running back into the arena and then running back round the indoor arena, again in a clockwise direction until they reach their lane.  The run is stated as 600m as its a 400m track plus the connecting distances. Their WOD 4A score is the time both feet are on the mat.  Athletes will immediately start WOD 4B which is continuously moving through the four movements until 09:00.  Once the athlete completes all four movements in a round, the next round has 2 more reps on all movements.  For example in Rocket the athlete completes 10 Chest to Bar Pullups, 10 Burpee Box Jump Overs, 10 Toes to Bar and 10 Box Jumps, then they will complete 12 or each movement, then 14 of each, etc etcNote for Wood: any dropped kettlebell, or any kettlebell not placed upright, will result in a no rep.Their WOD 4B score is how many reps completed by 09:00Movement Standards //RunRuns start at the end of your lane.  On go you will follow the indoor route around the arena in a clockwise direction.  You cannot overtake athletes until you leave the arena doors.  Once outside you will run to the 400m outdoor track and do one full clockwise lap before returning into the arena, again going clockwise around the arena until you reach the end of your lane.  Only when you reach the end of your lane and step across the edge of the Mat will your run be complete. Chest to Bar PullupsThis is a standard C2B pull-up. It may be strict, kipping or butterfly. The arms must be fully extended at the bottom. At the top, the chest must physically contact the bar between the collarbone and the chest.PullupsThis is a standard pull-up. It may be strict, kipping or butterfly. The arms must be fully extended at the bottom. At the top, the chin must be above the horizontal plane of the bar.American Kettlebell SwingsDeadlift the kettlebell with two hands on the handle and begin the kettlebell swing by hinging at the hips to drive the kettlebell explosively between the legs to the overhead position, with arms locked out. The head must come through to put the kettlebell into the overhead position. Kettlebells must NOT be dropped from the overhead position and must be parked in the upright position and remain on the platform at all times.Toes to BarIn the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands (but do not have to first make contact at the same moment). The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.Hanging Leg RaisesThe athlete must go from a full hang to the legs being lifted in front of the body, so that the heel is above the hip. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar. Legs do not have to remain straight, and may bend & flick to achieve the correct movement.Burpee Box Jump OversAthletes must be facing and perpendicular to their box for the burpee. At the bottom the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete must pass over the box, from one side to another.  The athlete may jump from one side to the other, jump on and step down, jump on and jump off, providing both feet contact the top of the box. Full extension on top is not required and no other part of the body may contact the box.Burpee Box Step UpAthletes must be facing and perpendicular to their box for the burpee. At the bottom position the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete may jump or step up onto the box and stand tall to full extension, with the ankles, knees and hips extended.Box JumpsThe athlete must jump onto the box with two feet and stand tall, to full extension, with the ankles, knees and hips fully extended, The athlete may jump on and step down, jump on and jump off.Box Step UpsThe athlete must step up onto the box and stand tall to full extension, with the ankles, knees and hips fully extended. The athlete may jump off or step down.

Rainhill Live Spring 2026↗WOD 4For Time6min cap

Handstand Walk Back Squat Bar Muscle Up Clean Deadlift Dip Lunge Pull Up Push Up

FINAL - Timecap 6 MinutesROCKET21 Deadlifts 120kg/90kg12 Bar Muscle Ups15 Deadlifts9 Bar Muscle Ups9 Deadlifts6 Bar Muscle UpsHandstand walk to end markerKENNEDY21 Deadlifts 100kg/75kg15 Double Dumbbell Devil Press 22.5kg/15kg15 Deadlifts12 Double Dumbbell Devil Press9 Deadlifts9 Double Dumbbell Devil PressDouble Dumbbell Overhead Lunge to end markerWOOD21 Deadlifts 80kg/60kg15 Double Dumbbell Devil Press 15kg/10kg15 Deadlifts12 Double Dumbbell Devil Press9 Deadlifts9 Double Dumbbell Devil PressSingle Dumbbell Overhead Lunge to end markerScaling //Any scaling in the final would be at a ranking penalty Flow //To announce on event day.Movement Standards //DeadliftThis is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn. Deadlifts cannot be bounced off the floor.Bar Muscle UpsMust begin with or pass through a dead hang with the arms fully extended and feet off the ground. Kipping is acceptable but glide kips or pull overs are not. No portion of the foot may pass above the height of the bar during the kip. The rep is credited once the arms are fully locked out in the support position with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip before locking out. No part of the arm except the hands may touch the pull up bar during the rep. Removing the hands and resting on the bar at the top is not allowed.Double Dumbbell Devils PressAthletes start standing with their feet between the dumbbells. They squat down to grip the handles, then jump or step their feet back into a plank and bring the chest all the way to the floor between the dumbbells. Athletes then perform a push-up, jump or step their feet back in, and move the dumbbells from the floor to full lockout overhead in one continuous motion. A swing between the legs is allowed to generate momentum, but you cannot pause at the shoulders to clean and press. The rep is complete when the hips, knees, and arms are fully extended, with both dumbbells locked out directly over the centre of the body. Athletes must maintain their grip on the dumbbells throughout the entire movement.Handstand WalkAll parts of both hands, including fingers, must start behind the line, and cross fully over the line at the required distance. The feet, or any other part of the body, must not touch the ground during the handstand walks. Athletes may split the handstand walks into small increments.  As this is a final, there are no scaling options for this. Double Dumbbell Overhead Lunge The dumbbells are held directly overhead in a locked out position and must remain above the head throughout the entire repetition. If the athlete is not able to lock out the arms overhead, the arms may have a slight bend. At no time is the weight touching the athlete’s head. With the dumbbells overhead, the athlete steps one foot forward into the lunge until the trailing leg’s knee touches the ground. The athlete then steps the trailing leg forward and in line with the working leg to stand tall to finish the repetition. Only when fully across the line can the dumbbells be loweredSingle Dumbbell Overhead LungeThe dumbbell is held directly overhead in a locked out position between both hangs and must remain above the head throughout the entire repetition. If the athlete is not able to lock out the arms overhead, the arms may have a slight bend. At no time is the weight touching the athlete’s head. With the dumbbell overhead, the athlete steps one foot forward into the lunge until the trailing leg’s knee touches the ground. The athlete then steps the trailing leg forward and in line with the working leg to stand tall to finish the repetition.  Only when fully across the line can the dumbbell be lowered

Battle Of The Lion Final 2026↗WOD 1For Time24min cap

Burpee

For Time:5k Row + 12k BikeE2MOMMin. 0-11: 4 Shuttle RunsMin. 12-24: 6 Burpee o. RowerTimeCap: 24min.

Battle Of The Lion Final 2026↗WOD 2For Time24min cap

Burpee

For Time:2,5k Row + 6k BikeE2MOMMin. 0-11: 4 Shuttle RunsMin. 12-24: 6 Burpee o. RowerTimeCap: 24min.

Battle Of The Lion Final 2026↗WOD 3For Time25min cap

For Time:2,5k Row + 6k BikeTimeCap: 25min.

Battle Of The Lion Final 2026↗WOD 4For Time22min cap

For Time:Masters 40+:2,5k Row + 6k BikeMasters 50+:2,0k Row + 4,8k BikeTimeCap: 22min.

Battle Of The Lion Final 2026↗WOD 5For Time20min cap

For Time:15+: 2k Row + 4,8k Bike12+: 1,5k Row + 3,6k BikeTimeCap: 20min.

Battle Of The Lion Final 2026↗WOD 7For Time8min cap

Pistol

For Time:24 Devil Press @2x15/22,524 alt. Pistols24 BJ over @60/7512 Devil Press12 alt. Pistols12 BJ overTimeCap: 8min.Masters 40+: 1x15/22,5, @50/60Masters 50+: @1x10/15 @50/60, Pistols not alternating

Battle Of The Lion Final 2026↗WOD 15For Time14min cap

Chest To Bar Pull Up Toes To Bar Wall Walk

A) For Time:30 Snatches @40/601' restB) For Time:10 m HSW20 C2B15 TTB20m HSW + 2xPirouette15 TTB10 Bar MUs10 m HSWMasters 40+: ohne PiouretteMasters 50+: @30/40 kg, 5 WallWalks, 10m HSW, 10 WallWalks, 20 Pull ups dann 20 C2BTimeCap: 4 & 9min

Battle Of The Lion Final 2026↗WOD 16For Time14min cap

Chest To Bar Toes To Bar

A) For Time:30 Synchro Snatches M/F @40/ 601' restB) For Time:6 m HSW each25 C2B Synchro MF25 TTB Synchro MF20m HSW (two athletes, 10m each) + 20m HSW Pirouette (two athletes, 10m each)25 TTB Synchro MF10 Bar MUs Synchro MF6 m HSW eachTimeCap: 4 & 9min

Battle Of The Lion Final 2026↗WOD 17For Time23min cap

Chest To Bar Pull Up Toes To Bar Wall Walk

A) For Time:30 Snatches15+: 20/3012+: @15/20 (below knee Snatches)1' restB) For Time: 15+6 m HSW20 Pull ups15 TTB10m HSW + 1xPirouette15 TTB5 Bar MUs6 m HSWB) For Time: 12+5 WallWalks20 Pull ups15 Single Leg TTB6m HSW15 Single Leg TTB5 C2B10 WallWalksTimeCap: 4 & 9min

Battle Of The Lion Final 2026↗WOD 18For Time10min cap

Chest To Bar Pull Up Toes To Bar Wall Walk

For Time:10 WallWalks10 Snatches @25/3520 Pull ups Synchro15 TTB Synchro5 Snatches10m HSW - split5 Snatches15 TTB Synchro10 C2B Synchro10 Snatches6m HSW - each

Erg Endurance Games↗WOD 1For Time90min cap

Assault Bike Burpee Run

For Time Run 2000m 75 Bar Facing Burpees Run 1600m 75/60 Cal Row Run 1200m 75/60 Cal Ski Run 800m 75/60 Cal Echo Bike Run 400m 🔰 Male Cals/Female Cals

Erg Endurance Games↗WOD 2For Time119min cap

Assault Bike Burpee Run

For Time Run 2000m 100 Bar Facing Burpees Run 1600m 100/80 Cal Row Run 1200m 100/80 Cal Ski Run 800m 100/80 Cal Echo Bike Run 400m 🔰 Male Pairs - 100 Cals 🔰 Female Pairs - 80 Cals 🔰 Mixed Pairs - 100 Cals 🏃🏻 Synchro Runs ⚡️ Split Zones Any Way

Bergwerk Games↗WOD 4For Time15min cap

Back Squat Swim

RX5 Rounds / YGIG 1-4/ 5 Split as like40 Medball Squats (9/6)50 Meter SwimTC: 15:00Score: Total Time

Bergwerk Games↗WOD 5For Time10min cap

Snatch Toes To Bar

RXFor Time30 Synchro Toes to Bar10/10 Synchro Congaline Dumbbell Hang Snatch (30/22,5)20 Synchro Toes to Bar10/10 Synchro Congaline Dumbbell Hang Snatch (30/22,5)10 Synchro Toes to BarTC: 10:00Score: Time

Bergwerk Games↗WOD 6For Time10min cap

Box Step Pull Up

RX 30 Pullups M20 Dual Dumbbell Box Step Overs (15s) M 40 Calorie Row M ---30 Pullups F20 Dual Dumbbell Box Step Overs (10s) F 30 Calorie Row FTC: 10:00Score: Time

Mamba Games↗WOD 4For Time15min cap

Burpee Double Under Pull Up Toes To Bar Wall Walk

BLACK MAMBA 2 rounds For Time / Cap 15  30 TTR/ TTB - synchro  2 / A3 hold SB Bearhug 45/25kg  10 Plate facing burpees - synchro 3  20 Pull Up / Ring Pull Up - synchro 2 / A3 hold SB bearhug 45/25kg  10 Plate Facing burpees - synchro 3  10 Wall walks - A1&2 IGYG, A3 hold SB Bearhug 45/25kg  100 DU -  A1&2 IGYG, A3 hold SB Bearhug 45/25kg

Together We Conquer 2024 @Cfwn↗WOD 1For Time12min cap

Box Jump Burpee Push Press

"For time (12min Cap) 5 Rounds for time: 10 Burpees over the Partner 15 Box Jumps 20 Sync DB Push Press (5/5) M/M DB 20kg/15kg    F/F DB 15kg / 10kg  F/M 20kg / 15kg

Botl Back To The Roots↗WOD 4For Time25min cap

Burpee Dumbbell Snatch Lunge Run

Rx Event 4: 25min. For Time: Split as you want! 1.200m Run 14 lanes Overhead Walking Lunges @15/22,5 100 DB Snatches @15/22,5 80 Burpee BJ over 40 Inverted Burpees to Handstand Intermediate Event 4: 25min. For Time: Split as you want! 1.200m Run 14 lanes Overhead Walking Lunges @10/ 15 100 DB Snatches @10/ 15 80 Burpee BJ over 20 Inverted Burpees to Handstand Scaled Event 4: 25min. For Time: Split as you want! 1.200m Run 14 lanes Dumbbell Walking Lunges @10/ 15 100 DB Snatches @10/ 15 60 Burpee BJ over 3 lanes Burpee Broad Jumps Adaptive Event 4: 25min. 3 Rounds of: 300m Run 14 lanes weighted Carry @xxx 25 DB Snatches @xxx 15 Burpees

Botl Back To The Roots↗WOD 5For Time15min cap

Pistol Back Squat Double Under Single Under

Rx Event 5: 15min. For Time: 5 Rounds of: 10 Synchro Pistols 8 Synchro Devil Press @15/22,5 6 lanes Partner Carry 50 Double Under each Intermediate Event 5: 15min. For Time: 5 Rounds of: 10 Synchro Pistols 8 Synchro Devil Press @10/15 6 lanes Partner Carry 30 Double Under each Scaled Event 5: 15min. For Time: 5 Rounds of: 10 Goblet Squats @10/15 8 Synchro Devil Press @10/ 15 6 lanes Partner Carry 50 Single Under each Adaptive Event 5: 15min. For Time: 5 Rounds of: 10 Goblet Squats @xxx 13 DB STOH @xxx 16 KBS @xxx 50 Single Under/ Plate Jumps

Botl Back To The Roots↗WOD 6For Time6min cap

Chest To Bar Handstand Push Up Push Up Sit Up Thruster Wall Walk

Rx Event 6: 6min. For Time: 10-12-14 Handstand Push ups 10-8-6 Synchro Thruster @40/60 2-4-6 Muscle Ups Intermediate Event 6: 6min. For Time: 10-12-14 Handstand Push ups + AbMat 10-8-6 Synchro Thruster @30/45 2-4-6 C2B Scaled Event 6: 6min. For Time: 10-12-14 Handrelease Push ups 10-8-6 Synchro Thruster @20/30 2-4-6 WallWalks Adaptive Event 6: 6min. For Time: 10-12-14 Handrelease Push ups 10-8-6 Thruster/ STOH @xxx 2-4-6 WallWalks/ Box HSPUs/ Pike Push ups

Ap Lab Fitness Challenge↗WOD 1For Time20min cap

Bike Erg Ski Erg

AP LAB FITNESS CHALLENGE – CHALLENGE #1"ERGHATLON CONCEPT"1. OPIS WORKOUTAFOR TIME / NA VRIJEME<ul><li>1000 m Bike Erg</li><li>500 m Row Erg</li><li>500 m Ski Erg</li></ul>Napomena: Nema vremenskog ograničenja (No Time Cap). Sat se ne zaustavlja do završetka zadnje dionice.2. PRAVILA I TEHNIČKE SPECIFIKACIJE<ul><li>Redoslijed: Obavezan redoslijed izvođenja:</li><li>Bike → Row → Ski</li><li>Solo izvedba: Nije dopuštena pomoć asistenta</li><li>Sportaš samostalno upravlja monitorima i tranzicijama</li></ul>Bike Erg standard<ul><li>Dozvoljeno pedaliranje u sjedećem i stojećem položaju</li><li>Sportaš mora ostati na uređaju dok monitor ne pokaže 1000 m ili više</li><li>Završetak dionice priznaje se isključivo kada monitor prikaže minimalno 1000 m</li><li>Nije dozvoljeno napustiti uređaj prije završetka distance</li><li>Svako prerano prekidanje može rezultirati diskvalifikacijom ili penalizacijom</li></ul>Row Erg standard<ul><li>Sportaš mora ostati na ergometru sve dok monitor jasno ne prikaže 500 m</li><li>Nije dozvoljeno ustajanje, prekid ili napuštanje ergometra prije završetka distance</li><li>Završetak se priznaje tek kada monitor pokaže 500 m ili više</li><li>Svako prerano ustajanje može rezultirati diskvalifikacijom ili penalizacijom</li></ul>Ski Erg standard<ul><li>Sportaš mora kontinuirano izvoditi pokrete dok monitor ne dosegne 500 m</li><li>Nije dozvoljeno prekidati kretanje niti napustiti uređaj prije završetka distance</li><li>Završetak se priznaje tek kada monitor pokaže 500 m ili više</li><li>Svako prekidanje prije završetka može rezultirati diskvalifikacijom ili penalizacijom</li></ul>POSTAVKE OPREME<ul><li>Sportaš samostalno podešava:<ul><li>straps (remenje)</li><li>damper (otpor)</li><li>visinu sjedala (Bike Erg)</li></ul></li></ul><ul><li>Podešavanja su dozvoljena:<ul><li>prije početka workouta</li><li>tijekom tranzicija između dionica</li></ul></li><li>Nije dozvoljena pomoć drugih osoba pri podešavanju</li></ul>MONITOR<ul><li>Sportaš mora osigurati da je svaki monitor postavljen na 0 prije početka dionice</li><li>Završetak svake dionice mora biti jasno vidljiv na monitoru</li></ul>3. KATEGORIJE<ul><li>Muškarci: do 40 | MASTER 40+ god</li><li>Žene: do 40 | MASTER 40+ god</li></ul>4. SCORECARDDionicaDistancaVrijeme1. Bike Erg 1000 m2. Row Erg 500 m3. Ski Erg 500 mUKUPNO:Ime i prezime: ________________________________ Kategorija: __________________________________5. VIDEO ZAHTJEVI I FAIR PLAY<ul><li>Fair Play: Rezultati se temelje na sportskom poštenju</li><li>Video obavezan: samo za prva 3 mjesta u svakoj kategoriji</li></ul>Standard videa:<ul><li>Video mora biti snimljen u jednom komadu (uncut, bez montaže)</li><li>U svakom trenutku mora biti vidljiva štoperica</li><li>Kamera mora prikazivati:<ul><li>sportaša</li><li>monitor uređaja</li></ul></li><li>Na kraju videa sportaš mora jasno prikazati:<ul><li>konačno vrijeme</li><li>završne distance na monitorima</li></ul></li></ul>

Ap Lab Fitness Challenge↗WOD 2For Time8min cap

Back Squat Burpee Dip Step Up

AP LAB FITNESS CHALLENGE – CHALLENGE #2"TORANJ"1. OPIS WORKOUTAFOR TIME / NA VRIJEME Time Cap: 8 minutaUkupno: 100 ponavljanjaOprema: Muškarci 4 bumper ploče 25 kg (33 cm) / žene 4 bumper ploče 15 kg (23 cm)WORKOUT:<ul><li>40 Touch Squat</li><li>30 Bent Over Row Bumper 25/15 kg</li><li>20 Dips</li><li>10 Toranj Facing Burpee Step-Up Over</li></ul>Napomena: Ako natjecatelj ne završi unutar time capa:👉 rezultat = ukupan broj pravilno izvedenih ponavljanja u 8minuta2. PRAVILA I TEHNIČKE SPECIFIKACIJERedoslijedObavezan redoslijed izvođenja:Touch Squat → Bent Over Row → Dips → Toranj Facing Burpee Step-Up OverSolo izvedba<ul><li>Nije dopuštena pomoć asistenta</li><li>Sportaš samostalno upravlja tempom i tranzicijama</li></ul>OPREMA<ul><li>4 × bumper ploče (25 kg) za Muškarce i 4x bumper ploče (15 kg) složene u toranj</li></ul><ul><li>Toranj mora biti:<ul><li>stabilan</li><li>siguran za korištenje</li><li>jednak za sve natjecatelje</li></ul></li></ul>STANDARDI KRETANJA1. TOUCH SQUAT (40 PON)START:<ul><li>Stojeći položaj</li><li>Puna ekstenzija kukova i koljena</li></ul>DNO:<ul><li>Gluteus mora jasno dotaknuti vrh tornja</li></ul>VRH:<ul><li>Potpuna ekstenzija (kukovi + koljena)</li></ul>❌ Nije dozvoljeno:<ul><li>polovična ponavljanja</li><li>nekontrolirani “bounce” od tornja</li></ul>2. BENT OVER ROW (30 PON)OPREMA:<ul><li>koristi se gornji bumper</li></ul>START:<ul><li>bumper mora u potpunosti dodirivati toranj</li></ul>POKRET:<ul><li>povlačenje do:<ul><li>trbuha ILI</li><li>donjeg dijela prsa</li></ul></li></ul>KRAJ:<ul><li>bumper se vraća i mora ponovno dodirnuti toranj</li></ul>❌ Nije dozvoljeno:<ul><li>half reps</li><li>lebdeći start (svako ponavljanje mora krenuti s tornja)</li></ul>3. DIPS (20)POZICIJA:<ul><li>ruke na tornju</li></ul>MUŠKARCI:<ul><li>noge ispružene</li></ul>ŽENE:<ul><li>dozvoljene savijene noge</li></ul>DNO:<ul><li>gluteus dodiruje pod</li></ul>VRH:<ul><li>potpuna ekstenzija ruku</li></ul>DODATNO PRAVILO:<ul><li>u donjoj poziciji kukovi ne smiju biti iznad razine ramena</li></ul>❌ Nije dozvoljeno:<ul><li>parcijalna ponavljanja</li><li>“kickanje” nogama</li></ul>4. BURPEE STEP-UP OVER (10)PRAVILA:<ul><li>svaki burpee ide licem prema tornju</li></ul>BURPEE:<ul><li>prsa i bedra moraju dodirnuti pod</li></ul>STEP-UP OVER:<ul><li>OBAVEZNO:<ul><li>obje noge na toranj</li><li>puna ekstenzija na vrhu (uspravan stav)</li></ul></li></ul>SILAZAK:<ul><li>kontrolirano s druge strane</li></ul>❌ Nije dozvoljeno:<ul><li>preskakanje tornja</li><li>“šunjanje” (niska pozicija bez ekstenzije)</li><li>jednonožni prelazak</li></ul>3. KATEGORIJE<ul><li>Muškarci: do 40 | MASTER 40+</li><li>Žene: do 40 | MASTER 40+</li></ul>4. SCORECARDVježbaPonavljanjaTouchSquat40Bent Over Row30Dips20Burpee Step-Up Over10UKUPNO VRIJEME / REPS:Ime i prezime: ________________________________ Kategorija: __________________________________5. SUĐENJE / NO-REP STANDARDNo-rep ako:<ul><li>nije dotaknut toranj (squat / row)</li><li>nema pune ekstenzije</li><li>nema reset pozicije kod veslanja</li><li>nisu ispunjeni standardi za burpee step-up over</li></ul>👉 Sudac mora biti striktan i konzistentan od prve do zadnje sekunde6. VIDEO ZAHTJEVI I FAIR PLAYFair PlayRezultati se temelje na sportskom poštenjuVideo obavezan:👉 samo za top 3 u svakoj kategorijiStandard videa:<ul><li>Video mora biti snimljen u jednom komadu (uncut)</li><li>Kamera mora jasno prikazivati:<ul><li>sportaša</li><li>toranj (cijelo vrijeme)</li></ul></li><li>Na kraju videa mora biti jasno vidljivo:<ul><li>konačno vrijeme ILI broj ponavljanja</li></ul></li></ul>

Ap Lab Fitness Challenge↗WOD 4For Time30min cap

Assault Bike Farmers Carry Lunge

AP LAB FITNESS CHALLENGE – CHALLENGE #4"HYBRID"1. OPIS WORKOUTAFOR TIME / NA VRIJEME2 RONDE:<ul><li>20/15 cal Air Bike</li><li>40/30 m Walking Lunges (KB 24/16 kg)</li><li>60/45 m Farmer Carry (2 KB 24/16 kg)</li></ul>Muškarci: 20 cal / 40 m / 60 m (KB 24 kg) Žene: 15 cal / 30 m / 45 m (KB 16 kg)Napomena:<ul><li>vrijeme se zaustavlja završetkom zadnje dionice Farmer Carry</li><li>nema time capa </li></ul>2. PRAVILA I TEHNIČKE SPECIFIKACIJERedoslijedObavezan redoslijed izvođenja:Air Bike → Walking Lunges → Farmer Carry (ponoviti 2 puta)Solo izvedba<ul><li>nije dopuštena pomoć asistenta</li><li>sportaš samostalno upravlja tempom i tranzicijama</li></ul>OPREMA<ul><li>Air Bike</li><li>1 kettlebell 24 kg (M) / 16 kg (Ž) – za Walking Lunges</li><li>2 kettlebella 24 kg (M) / 16 kg (Ž) – za farmer carry</li></ul>3. STANDARDI KRETANJA1. AIR BIKESTART:<ul><li>sportaš mora biti na bike-u</li><li>monitor mora biti na 0</li></ul>POKRET:<ul><li>pedaliranje rukama i nogama</li></ul>KRAJ:<ul><li>završetak kada monitor pokaže:<ul><li>20 cal (M)</li><li>15 cal (Ž)</li></ul></li></ul>❌ Nije dozvoljeno:<ul><li>silazak s bike-a prije završetka kalorija</li></ul><ul><li>resetirati ekran/timer prije druge runde </li></ul>2. WALKING LUNGES (KB)OPREMA:<ul><li>1 kettlebell</li></ul>POZICIJA:<ul><li>kettlebell držan u:<ul><li>prednjoj poziciji u rukama</li><li>na leđima</li></ul></li></ul>POKRET:<ul><li>iskorak naprijed</li></ul>DNO:<ul><li>stražnje koljeno mora dodirnuti pod</li></ul>VRH:<ul><li>potpuna ekstenzija:<ul><li>kukovi</li><li>koljena</li></ul></li></ul>KRETANJE:<ul><li>kontinuirano naprijed (walking)</li></ul>❌ Nije dozvoljeno:<ul><li>parcijalni iskoraci</li><li>nedodirivanje koljena s podom</li></ul>3. FARMER CARRY (2 KB)OPREMA:<ul><li>2 kettlebella</li></ul>POZICIJA:<ul><li>po jedna girja/ketlebell u svakoj ruci</li></ul>POKRET:<ul><li>hodanje ili trčanje naprijed</li></ul>PRAVILA:<ul><li>kettlebelli moraju biti nošeni cijelo vrijeme</li></ul>DOZVOLJENO:<ul><li>kratko odložiti utege ako je potrebno/kretanje sa istog mjesta gdje se i zaustavite </li></ul>KRAJ:<ul><li>završetak kada se prijeđe zadana udaljenost</li></ul>❌ Nije dozvoljeno:<ul><li>vučenje utega po podu</li><li>nepotpuna dionica</li></ul>5. KATEGORIJE<ul><li>Muškarci: do 40 | MASTER 40+</li><li>Žene: do 40 | MASTER 40+</li></ul>6. SUĐENJE / NO-REP STANDARDNo-rep ako:<ul><li>nisu završene sve kalorije na bike-u</li><li>koljeno ne dodiruje pod kod Walking Lunges</li><li>nema pune ekstenzije u Walking Lunges</li><li>nije završena puna udaljenost</li><li>nepravilno nošenje u farmer carry-u</li></ul>Sudac mora biti striktan i konzistentan7. VIDEO ZAHTJEVI I FAIR PLAYFair PlayRezultati se temelje na sportskom poštenjuVideo obavezan:👉 samo za top 3 u svakoj kategoriji

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