WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
9' LADDER 3-6-9-12-15-... 1xKB push press right 1xKB push press left after each set do: 6 burpees to plate 12m unbroken sandbag carry
Clean & STOH Ladder 10 reps - 20kg 8 reps - 25kg 6 reps - 30kg 4 reps - 35kg 2 reps - 40kg *reps can be split between partners (doesn't have to be equal as long as rep amount is complete) https://www.youtube.com/watch?v=UUcXwF4shCg
Ascending Ladder +4 reps each round 4, 8, 12, 16, 20 etc TTB Dbl DB Devil Press 22.5kg/15kg Box Jump Overs 24/20" 40 DUs after each round (40 every time)
Snatch Ladder 20 sec. on, 10 sec. rotation TieBreaker: Overhead Squats Elite & Masters 40+ & Elite Team: @45/50/55/60/65/70/72,5/75 @70/80/90/95/100/105/110/115 Masters 50+: @30/35/40/45/50/55/60/62,5 @45/50/55/60/65/70/75/77,5 Intermediate: @30/35/40/45/50/55/60/62,5 @45/50/55/60/65/70/75/77,5
WOD 1 – Total Synkronarbejde 10 min time cap. Alle 4 arbejder synkront på alle øvelser. Wod (Ladder): • 1 DB Snatch (højre) • 1 DB Snatch (venstre) • 1 Burpee over parallel • 2 / 2 / 2 • 3 / 3 / 3 • 4 / 4 / 4 … fortsætter til 10 / 10 / 10 eller hvis de rammer timecap. Alle 4 atleter starter på måtten og gå ud til deres dumbbell. Holdet kigger op på storskærmen/platformene når de laver sync. burpees. Vægt: 20 kg. 17,5 kg. 15 kg. 12 kg.
WOD 1 – Total Synkronarbejde 10 min time cap. Alle 4 arbejder synkront på alle øvelser. Wod (Ladder): • 1 DB Snatch (højre) • 1 DB Snatch (venstre) • 1 Burpee over parallel • 2 / 2 / 2 • 3 / 3 / 3 • 4 / 4 / 4 … fortsætter til 10 / 10 / 10 eller hvis de rammer timecap. Alle 4 atleter starter på måtten og gå ud til deres dumbbell. Holdet kigger op på storskærmen/platformene når de laver sync. burpees
12 min ladder 2 rounds of 4 hspu strict 4 chest to bar 8 Calories in Rowers then 2 rounds of 6 hspu strict 6 chest to bar 12 Calories in Rowers every 2 rounds+2 reps at: hspu, c2b and 4 Calories at Rowers
12 min ladder 2 rounds of 4 hspu 4 pull ups 8 Calories in Rowers then 2 rounds of 6 hspu 6 pull ups 12 Calories in Rowers every 2 rounds+2 reps at : hspu, pull ups and 4 Calories at Rowers
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
12 min ladder (share as you wish) 2 rounds of 4 hspu strict 4 chest to bar 8 Calories in Rowers then 2 rounds of 6 hspu strict 6 chest to bar 12 Calories in Rowers every 2 rounds+2 reps at : hspu, c2b and 4 Calories at Rowers
12 min ladder (share as you wish) 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
12 min ladder (share as you wish) 2 rounds of 4 hspu 4 pull ups 8 Calories in Rowers then 2 rounds of 6 hspu 6 pull ups 12 Calories in Rowers every 2 rounds+2 reps at : hspu, c2b and 4 Calories at Rowers
12 min ladder (share as you wish) 2 rounds of 4 hspu 4 chest to bar/pull ups(women) 8 Calories in Rowers then 2 rounds of 6 hspu 6 chest to bar/pull ups(women) 12 Calories in Rowers every 2 rounds+2 reps at : hspu, c2b and 4 Calories at Rowers
12 min ladder 2 rounds of 4 sitted plate presses 15kg 4 sit ups 8 Calories in Rowers then 2 rounds of 6 sitted plate presses 15kg 6 sit ups 12 Calories in Rowers add 2 reps of sitted plate presses and sit ups and 4 Calories at Rowers
12 min ladder 2 rounds of 4 sitted plate presses 10kg 4 sit ups 8 Calories in Rowers then 2 rounds of 6 sitted plate presses 10kg 6 sit ups 12 Calories in Rowers add 2 reps of sitted plate presses and sit ups and 4 Calories at Rowers
Ladder / Clean and Jerk Every 1.5 min for 15 min. Elite Man 100-110-115-120-125-130-135-140-145-150
Ladder / Clean and Jerk Every 1.5 min for 15 min. Advanced man - Advanced Team Man/Man 80-90-95-100-105-110-115-120-125-130
Ladder / Clean and Jerk Every 1.5 min for 15 min. Advanced woman 35-40-45-50-55-60-65-70-75-80
Ladder / Clean and Jerk Every 1.5 min for 15 min. Scaled man 60-70-75-80-85-90-95-100-105-110
Ladder / Clean and Jerk Every 1.5 min for 15 min. Scaled woman 25-30-35-40-45-50-55-60-65-70
Ladder / Clean and Jerk Every 1.5 min for 15 min. Beginner man 50-55-60-65-70-75-80-85-90-95
Ladder / Clean and Jerk Every 1.5 min for 15 min. Beginner woman 25-27.5-30-32.5-35-37.5-40-42.5-45-50
Ladder / Clean and Jerk Every 1.5 min for 15 min. Master 35+ man 80-90-100-110-115-120-125-130-135-140
Ladder / Clean and Jerk Every 1.5 min for 15 min. Master 40+ man: 80-90-95-100-105-110-115-120-125-130
Ladder / Clean and Jerk Every 1.5 min for 15 min. Master 45+ man 70-80-85-90-95-100-105-110-115-120
Ladder / Clean and Jerk Every 1.5 min for 15 min. Master 50+ man - Scaled Team Man/Man 60-70-75-80-85-90-95-100-105-110
Ladder / Clean and Jerk Every 1.5 min for 15 min. Scaled team man/woman 60-70-75-80-85-90-95-100-105-110 25-30-35-40-45-50-55-60-65-70
Ladder / Clean and Jerk Every 1.5 min for 15 min. Advanced team man/woman 80-90-95-100-105-110-115-120-125-130 35-40-45-50-55-60-65-70-75-80
Ascending Ladder 1 Wall Walk 2 Alt Dumbbell Snatch 3 Toes-To-Bar ** Each Partner Must Complete Each Line Before Progressing - 1 WW, 1 WW, 2 DB S, 2 DB S, 3 TTT, 3 TTB, 10 Skips ** 10 Synchro Skips Between Rounds 2 Wall Walks 4 Alt Dumbbell Snatch 6 Toes-To-Bar ** Each Partner Must Complete Each Line Before Progressing - 2 WW, 2 WW, 4 DB S, 4 DB S, 6 TTT, 6 TTB, 10 Skips ** 20 Synchro Skips Between Rounds 3 Wall Walks 6 Alt Dumbbell Snatch 9 Toes-To-Bar 30 Synchro Skips Between Rounds And so on…….. …………
Every Minute on the minute teams will move, 1 athlete at a time along a Clean Ladder in waterfall style. On Minute 1 athlete 1 will Perform either a squat or power clean the first weight, if successful they will move forward to the second weight and athlete 2 will join behind at weight #1 and so on. successfully completing the first weight will gain 1 point, lifting the second 2 points etc. Once an athlete fails to lift a weight along the ladder they must step out of the ladder. They will have achieved points for the highest weight they successfully lifted. Team total points = Score. Should athletes make it all the way to the end of the ladder they will have the minute to lift as many times as possible, adding an extra point for each lift. Everyday Female 20-50kg Everyday Male 45-80kg Elite Female 40-75kg Elite Male 70-105kg