WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
Athlete 1&2 1RM snatch for both athletes in 5 minutes 1min rest, then 3B
Find max weight in complex 3 DL 3 Hang cleans 3 Front squats 3 min to find max weight in complex 3 DL 3 Hang cleans 3 Front squats One work @ a time !!!
3 min to find max weight in complex 3 DL 3 Hang cleans 3 Front squats One work @ a time !!!
Every 1:00x6 Find Your 3 Rep Max Back Squat Partners will switch every round. Every team member has 3 attempts.
4-rep Clean Ladder: M: 90/100/110/120/130kg W: 60/70/75/80/90kg
4-rep Clean Ladder M: 100/110/120/130/140kg W: 70/75/80/90/95kg
For weight: 1 min lift + 2 min rest time x 3 rounds 3 Cleans 2 Front Squats 1 Shoulder to Overhead key points: All divisions perform the same workout Athlete must finish the complex in 1 min window Athlete has 1 attempt for each round Athlete can increase or decrease weight each round Smallest step is 2.5kg in total Clean is anyhow - muscle, power, squat, split clean Cleans must be performed as touch & go tiebreaker is second best successful lift
Clean and Jerk Ladder 9-6-3-max reps 25-35-45-50kg 1 min on, 30s off, 4 sets There will be 4 barbells on the floor. Athlete has 1 min to complete prescribed reps at each weight. There is a 30s rest period to move to the next barbell. If athlete fails to complete all the neccessary reps in one minute, he/she does not move to the next barbell. Athletes will step on the floor one after another every 90s.
Clean and Jerk Ladder 9-6-3-max reps 50-60-70-80kg 1 min on, 30s off, 4 sets There will be 4 barbells on the floor. Athlete has 1 min to complete prescribed reps at each weight. There is a 30s rest period to move to the next barbell. If athlete fails to complete all the neccessary reps in one minute, he/she does not move to the next barbell. Athletes will step on the floor one after another every 90s.
Clean and Jerk Ladder 9-6-3-max reps 45-55-65-70kg 1 min on, 30s off, 4 sets There will be 4 barbells on the floor. Athlete has 1 min to complete prescribed reps at each weight. There is a 30s rest period to move to the next barbell. If athlete fails to complete all the neccessary reps in one minute, he/she does not move to the next barbell. Athletes will step on the floor one after another every 90s.
Clean and Jerk Ladder 9-6-3-max reps 80-90-100-110kg 1 min on, 30s off, 4 sets There will be 4 barbells on the floor. Athlete has 1 min to complete prescribed reps at each weight. There is a 30s rest period to move to the next barbell. If athlete fails to complete all the neccessary reps in one minute, he/she does not move to the next barbell. Athletes will step on the floor one after another every 90s.
Part B (EVENT 3) 09:00-13:00 (4 minutes) 3RM Shoulder to Overhead (from the floor) Both partners have 4 minutes to find 3 rep max shoulder to overhead. Strict Press, Push Press, Push Jerk, Split Jerk are allowed. Athletes can complete multiple attempts at any weight during 4 minutes. Barbell is picked up from the floor not the rack. Result of female athletes will be multiplied by 1.6
Part B (EVENT 3) 09:00-13:00 (4 minutes) 3RM Shoulder to Overhead (from the floor) Both partners have 4 minutes to find 3 rep max shoulder to overhead. Strict Press, Push Press, Push Jerk, Split Jerk are allowed. Athletes can complete multiple attempts at any weight during 4 minutes. Barbell is picked up from the floor not the rack. Result of female athletes will be multiplied by 1.6
2 min for 1RM Snatch Transition 2 min for 3RM STOH Transition 2 min for 2RM Front squats (Squat Clean + Front Squat) Time cap: 6 min TEAMS Athlete 1 | 2 min for 1RM Snatch Athlete 2 | 2 min for 2RM Front squats (Squat clean + Front Squat) Athlete 3 | 2 min for 3RM STOH 30 sec transition between sets
2 min for 1RM Snatch Transition 2 min for 3RM STOH Transition 2 min for 2RM Front squats (Squat Clean + Front Squat) Time cap: 6 min
TEAMS Athlete 1 | 2 min for 1RM Snatch Athlete 2 | 2 min for 2RM Front squats (Squat clean + Front Squat) Athlete 3 | 2 min for 3RM STOH 30 sec transition between sets
4 Rounds of: In 2 Minutes Complete 12 Double Kettlebell Hang to Overhead (24Kg/16Kg) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds 4 Rounds of: In 2 Minutes Complete 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Right Arm) 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Left Arm) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds
4 Rounds of: In 2 Minutes Complete 12 Double Kettlebell Hang to Overhead (24Kg/16Kg) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds
4 Rounds of: In 2 Minutes Complete 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Right Arm) 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Left Arm) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds
TEAM EVENT 2 - YOU FAIL, I FAIL PART A - FEMALE A AND MALE A EVERY 2 MIN X 3 ROUNDS 1 REP MAX SNATCH REST 2 MIN PART B - FEMALE B AND MALE B EVERY 2 MIN X 3 ROUNDS 1 REP MAX CLEAN EACH 2 MIN INTERVAL STARTS WITH 10/7 CAL ECHO BIKE SPRINT BOTH ATHLETES HAVE TO FINISH THE CALS BEFORE ANYONE CAN ATTEMPT A LIFT BOTH ATHLETES MAKE THE LIFT IN 2 MIN WINDOW BOTH ATHLETES HAVE TO MAKE THE LIFT FOR IT TO COUNT (KG-S ARE SUMMED UP) SCORE IS BEST LIFT OF PART A + BEST LIFT OF PART B TIEBREAKER - BEST SNATCH 1 ATHLETE LIFTS AT THE TIME SMALLEST CHANGING PLATE - 0.5KG IF LIFT IS FAILED, ATHLETE MAY TRY AGAIN IN 90 SEC WINDOW WEIGHT CAN BE INCREASED OR DECREASED AFTER 2 MIN WINDOW LIFT MUST BE FINISHED BEFORE THE 2 MIN END SIGNAL NB! AFTER EVENT 2 TEAMS WILL BE SPLIT INTO SPORT AND RX FOR NEXT 2 EVENTS.
4 Rounds of: In 2 Minutes Complete 12 Double Kettlebell Hang to Overhead (24Kg/16Kg) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds 4 Rounds of: In 2 Minutes Complete 6 Single Arm Kettlebell Hang to Overhead (32Kg/24Kg) (Right Arm) 6 Single Arm Kettlebell Hang to Overhead (32Kg/24Kg) (Left Arm) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds 4 Rounds of: In 2 Minutes Complete 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Right Arm) 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Left Arm) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds
4 Rounds of: In 2 Minutes Complete 12 Double Kettlebell Hang to Overhead (24Kg/16Kg) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds
4 Rounds of: In 2 Minutes Complete 6 Single Arm Kettlebell Hang to Overhead (32Kg/24Kg) (Right Arm) 6 Single Arm Kettlebell Hang to Overhead (32Kg/24Kg) (Left Arm) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds
4 Rounds of: In 2 Minutes Complete 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Right Arm) 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Left Arm) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds
FOR MAX WEIGHT 3 ATTEMPTS EVERY 3 MIN. 90 SEC FOR ATTEMPT - 90 SEC REST 1 HANG SNATCH 1 OVERHEAD SQUAT 1 HANG SNATCH 1 OVERHEAD SQUAT KEY POINTS: ATHLETE MUST FINISH THE COMPLEX IN 90 SEC WINDOW IF ATHLETE FAILS, HE/SHE CAN TRY AGAIN, BUT MUST FINISH IN 90 SEC WINDOW IF SUCCESSFUL, NO MORE ATTEMPTS IN THAT 90 SEC WINDOW WEIGHT CANNOT BE CHANGED DURING 90 SEC. FOR NEXT ATTEMPT WEIGHT CAN BE REDUCED IF NEEDED. MINIMUM STEP - 1 KG IN TOTAL. COLLARS ARE MANDATORY. ATHLETES MUST CHANGE THE WEIGHT DURING REST PERIOD.
FOR MAX WEIGHT 3 ATTEMPTS EVERY 3 MIN. 90 SEC FOR ATTEMPT - 90 SEC REST 1 HANG SNATCH 1 OVERHEAD SQUAT 1 HANG SNATCH 1 OVERHEAD SQUAT KEY POINTS: ATHLETE MUST FINISH THE COMPLEX IN 90 SEC WINDOW IF ATHLETE FAILS, HE/SHE CAN TRY AGAIN, BUT MUST FINISH IN 90 SEC WINDOW IF SUCCESSFUL, NO MORE ATTEMPTS IN THAT 90 SEC WINDOW WEIGHT CANNOT BE CHANGED DURING 90 SEC. FOR NEXT ATTEMPT WEIGHT CAN BE REDUCED IF NEEDED. MINIMUM STEP - 1 KG IN TOTAL. COLLARS ARE MANDATORY. ATHLETES MUST CHANGE THE WEIGHT DURING REST PERIOD.
PART A DB SHOULDER TO OVERHEAD LADDER 5+5 REPS 4+4 REPS 3+3 REPS 2+2 REPS 1+1 REPS MALE DB WEIGHT 22,5/25/30/35/40 KG FEMALE DB WEIGHT 10/12,5/15/17,5/22,5 KG TIME CAP - 2 MIN PART B MAX DISTANCE SLED PUSH TIME CAP - 2 MIN
From 00:00 - 05:00 Athlete 1: 1 RM Snatch Athlete 2: Max cal Bike erg From 05:00 - 10:00 Athlete 2: 1 RM Clean & Jerk Athlete 1: Max cal Bike erg STANDARDS: https://www.wodla.com/standards
From 00:00 - 05:00 Athlete A, 1 RM Snatch Athlete B, Max Cal bike erg From 05:00 - 10:00 Athlete B, 1 RM Clean & Jerk Athlete A, Max Cal bike erg STANDARDS: https://www.wodla.com/standards