WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
15 min Time Cap Buy In 30 x 20m Synchro shuttle runs - M/F pair 20 x 20m Synchro kettlebell farmers carry - M/F pair 24/16kg 10 x 20m Synchro kettlebell goblet walking lunge - M/F pair 24/16kg Then in remaining time Rower unlocked - max distance row Max synchro 20m kettlebell farmers carry lengths - M/F pair 24/16kg Score A = Row Distance Score B = Farmers carry lengths Workout Flow On go a M/F pair will will start running the synchro shuttle runs, the non-working pair must wait behind the start line. The shuttles are 20m out and 20m back. Out and back 40m = 2 reps. Teams can divide the work as they wish however they can only swap working athletes at the start end of the shuttle runs. When the 30 synchro shuttle runs are complete teams will move onto the 20 synchro kettlebell farmers carries, these will be complete in the same format as the shuttle runs. Male athletes must carry 2 x 24kg kettlebells and female athletes 2 x 16kg kettlebells. When the 20 synchro farmers carries are complete teams will move onto the 10 synchro kettlebell goblet walking lunges, these will be completed in the same format as the shuttle runs and farmers carries. Male athletes must carry 1 x 24kg kettlebell and female athletes 1 x 16kg kettlebell. When the synchro goblet walking lunges are complete the rower and the synchro farmers carries will be unlocked and teams will have the remainder of the 15 minutes to accumulate max distance on the rower and max reps of the synchro farmers carries in a M/F pair. Teams can divide this work and swap athletes as they wish. The workout has two scores, row distance and farmers carry lengths. Movement Standards Synchro shuttle runs - Must be completed by a M/F pair, both athletes must stay together and their feet must touch the line at either end of the shuttle at the same time. Teams can only change working athletes at the start end. Synchro farmers carry - Must be completed by a M/F pair, athletes must carry the kettlebells in a farmers position at their sides, athletes must stay together and both athletes feet must touch the line at either end of the shuttle at the same time. Teams can only change working athletes at the start end. Males must use 24kg, females 16kg. Synchro walking lunge - Must be completed by a M/F pair, athletes must hold the kettlebell in a goblet position. Both athletes must stay together, athletes must lunge so that their knees touch the floor at the same time, this is the point of synchro, they must then stand tall so that their legs are straight and hips are open, stepping through is not permitted. Both athletes feet must touch the line at either end of the shuttle at the same time and athletes must stand the final lunge up fully. If athletes have different stride length it is their responsibility to adjust their stride so that they stay together. Teams can only change working athletes at the start end. Males must use 24kg, females 16kg.
15 min Time Cap 0 - 4 min - Max Worm STOH* (3 person 90kg worm) 4 - 5 min - Rest 5 - 9 min - Max Worm Squats* 9 - 10 min - Rest 10 - 15 min - Max Worm Thrusters* *Every 30 reps 1 athlete must complete 10 Burpee box jump overs 20”, whilst the worm is held off the floor. Score = Total Reps Workout Flow 3 person 90kg worm. 3 persons working on the worm, all athletes must be facing forwards down the lane in the same direction. Working athletes can be changed on the worm whilst it is held off the floor at any time. On go 3 athletes will pick up the worm and start accumulating STOH reps, 1 athletes will be resting. When the team reaches 30 reps 1 athlete will complete a 10 burpee box jump overs. The worm must be held off the floor by the 3 remaining athletes. Teams can swap the athlete completing the burpee box jump overs at any point, one athlete does not have to complete all 10 reps. When the team has completed the 10 burpee box jump overs teams will continue accumulating STOH reps pausing every 30 reps whilst 1 athlete completes the required 10 burpee box jump overs. If the worm is dropped to the floor whilst the burpee box jump overs are being completed the burpee box jump overs must be stopped until the worm is back off the floor. Teams will continue this until the 4 minute mark where there will be a 1 min rest. Teams will begin the second block at the 5 min mark, for this block the worm movement will be squats. Again teams will stop every 30 reps and 1 athlete will perform the 10 burpee box jump overs. Teams will continue until the 9 minute mark where there will be a 1 minute rest. Teams will begin the third block at the 10 minute mark, for this block the worm movement will be thrusters. Again teams will stop every 30 reps and 1 athlete will perform the 10 burpee box jump overs. Score will be the total reps accumulated across all three blocks. Movement Standards Worm STOH - Teams must press the worm from one shoulder overhead to the opposite shoulder. Full extension of the arms overhead is not required. Strict press and push press are both acceptable. Athletes legs must be straight and hips open when the worm is passed overhead "dipping" under the worm is not permitted. Worm Squats - All athletes must perform a full depth squat with hip crease below knee level. All athletes must stand up fully at the top of the squat with legs straight and hips open. Worm Thrusters - All athletes must perform a full depth squat with hip crease below knee level, they must then stand tall with legs straight and hips open and press the worm overhead to the opposite shoulder. Full extension of the arms overhead is not required. "Dipping" under the worm is not permitted. The rep is not complete until the worm makes contact with the opposite shoulder. Worm Hold - The worm must be held off the floor by 3 athletes while 1 athlete completes the 10 burpee box jump overs. Athletes may back rack the worm for this hold. Burpee box jump overs 20" - Athletes chest and hips must make contact with the floor. Athletes can then step or jump up and must jump onto the top of the box, stepping up is not permitted. Athletes can step or jump down to the opposite side. The rep is not complete until the athlete reaches the floor on the opposite side of the box.
All Masters Age Groups Every 4 Minutes for 4 Rounds: 400 Meter Run Max Meters C2 BikeErg Time Cap = 16 Minutes For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL iF3 test announcement.
All Age Groups In 6 Minutes Find Your Max Weights for the Following Complex: 1 Power Clean 2 Hang Squat Cleans Time Cap = 6 minutes For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL iF3 test announcement.
Side Event For max Weight, Timecap 2:00 Sandbag over Bar Score = heaviest successful lifted bag (per athlete) -rest 1:00 For max Time, Timecap 2:00 Deadhang Fatgripz -rest 1:00 For Distance, Timecap 2:00 Broad Jump
Event 5: RX + Intermediate 2-2-2-3 Intervals: 18 Wall Balls 9 DB(2) Box Step Up Overs @ 22.5/15 @ 20'' Max Rep DB(2) Devil Press *1min Rest Between Intervals Score is Time to complete 30 reps or Total Reps ------------ Scaled: Event 5: 2-2-2-3 Intervals: 12 Box Jump Overs 7 DB(2) Box Step Up Overs @ 22.5/15 @ 20'' Max Rep Alt. DB(1) Devil Press *1min Rest Between Intervals Score is Time to complete 50 reps or Total Reps --------------------------------- סטנדרטים: התנהלות: בתחילת האימון ובכל סיבוב מתחילים עם הגב אל הכדור בהזנקה מרימים את הכדור ומתחילים את הוול בולז, בסיום החזרות עוברים אל הארגז ששם יהיו הדאמבלים לאחר סיום הסטפ אפ אובר, אתם מסיימים בצד השני שממנו התחלתם משם ממשיכים למקסימום חזרות עד סיום חלון העבודה במידה והגעת למספר החזרות המוגדרות בדביל פרס, האימון שלכם יקבע לפי זמן הסיום (בחישוב של שעון עולה) אם לא הגעתם למספר החזרות המוגדרות, התוצאה של האימון תהיה סה"כ כל החזרות באימון שבוצעו (כולל 2 התרגילים הנוספים) במידה והגעתם למספר החזרות המוגדרות זמן האימון יהיה כאשר נגעתם בקיר של הוול בול וול בול: חובה לשבור מקביל בכל חזרה ושהכדור יגע בצבע המוגדר (נשים ירוק, גברים כחול) כדי שחזרה תיחשב אם הכדור נופל אסור לתפוס אותו בעלייה חזרה אלא לתת לו לשבת על הקרקע בוקס סטפ אפ אובר: מחזיקים את הדאמבלים בתלייה שתי הרגליים צריכות לגעת בחלק העליון של הארגז אסור לקפוץ מהארגז או אל הארגז החזרה נחשבת כששתי הרגליים נוגעות בצד השני של הארגז דביל פרס: הדאמבלים חייבים לעלות בתנועה אחת רציפה אל מעל הראש, אסור להרים לכתפיים מותר לעשות סווינג מבין הרגליים החזרה מתחיל משכיבה על הרצפה (חזה ואגן נוגעים ברצפה) ומסתיימת כאשר הדאמבלים מעל הראש בידיים ישרות מעל הראש, עם אגן וברכיים נעולים מותר להוריד דרך הכתפיים אסור לזרוק את הדאמבלים! זריקה תוביל לפסילה מהאיוונט
Find a heavy weight for the following Complex: 1 Deadlift 1 Touch and Go Power Clean 2 Front Squats 1 Hang Squat Clean 3 Attempts every 2:00 Flow und Standards: Deutsch Im zweiten Workout steht die Maximalkraft im Fokus. Alle Athlet:innen haben dreimal jeweils 2:00 Minuten, um ein möglichst hohes Gewicht im vorgegebenen Barbell Complex zu bewältigen. Innerhalb jeder 2-Minuten-Zeitspanne darf der Complex nur mit einem festgelegten Gewicht ausgeführt werden – jedoch sind mehrere Versuche mit diesem Gewicht erlaubt. Insgesamt können bis zu drei Versuche gewertet werden. Das schwerste erfolgreich absolvierte Gewicht zählt für den Score. Wichtig: Der gesamte Complex muss unbroken ausgeführt werden. Das bedeutet, die Langhantel darf während der Ausführung nicht abgesetzt oder losgelassen werden. Ablauf des Complexes: Deadlift: Volle Streckung von Hüfte und Beinen am oberen Punkt. Power Clean: Touch and Go – die Hantel darf den Boden nur kurz berühren, kein Ablegen. Kein Squat Clean erlaubt. Front Squat: Hantel liegt auf den Schultern, Hüfte muss unter Kniehöhe sinken. Oben ist eine vollständige Hüftstreckung erforderlich. Hang Squat Clean: Start aus der Hang-Position (oberhalb des Knies). Die Bewegung muss als fließender Squat Clean ausgeführt werden (kein Power Clean + Front Squat). Endposition mit voller Hüftstreckung und Ellenbogen vor der Stange. Wichtig: Wird eine Bewegung innerhalb des Complexes nicht erfolgreich abgeschlossen, muss der gesamte Versuch von vorn begonnen werden. Ausnahme: Beim Front Squat darf eine unzureichende Tiefe wiederholt werden, ohne den kompletten Versuch neu zu starten. English The second workout is a strength test, where each athlete has three separate 2:00-minute windows to lift the heaviest possible weight in the specified barbell complex. Within each 2-minute window, athletes must choose one weight per attempt, but may make multiple tries with that weight. Up to three attempts can be scored, with the heaviest successful lift counting as the final score. Key rule: the complex must be performed unbroken. The barbell may not be dropped or released at any point during the sequence. Complex sequence: Deadlift: Full extension of hips and knees at the top. Power Clean: Touch and Go only – minimal contact with the ground, no resetting. No squat cleans allowed. Front Squat: Bar rests on the shoulders; hips must pass below the knees; full hip extension required at the top. Hang Squat Clean: Must start from the hang position (above the knee) and be executed as one fluid squat clean. Power clean + front squat combination is not allowed. Final position must show full hip extension and elbows in front of the bar. Important: If any part of the complex fails, the entire sequence must be restarted from the beginning. Exception: Incomplete squat depth in the front squat may be repeated without starting over.
150 DU 30 cal Ski 32 TTB 100 DU 24 cal Ski 22 TTB 50 DU 15 cal Ski 12 TTB + max reps Wall Walks
Event 2 – “Strength of Honor” לזכרו של רס״ן בר פלח ז״ל For Max Load – 2RM Thruster From Rack EMOM 9 Minutes Workout Format: Minutes 1–3 Athlete A Up to 3 attempts to establish a 2RM Thruster Minutes 4–6 Athlete B Up to 3 attempts to establish a 2RM Thruster Minutes 7–9 Athlete C Up to 3 attempts to establish a 2RM Thruster T.C=9 min Score: Total combined max weight (Sum of Athlete A + Athlete B + Athlete C best successful 2RM)
Event 3 – “Rise & Remember” לזכרו של חברנו רפ״ק אלכסיי שמקלוב ז״ל For Max Reps E1.5MOM × 9 Rounds Workout Flow – Every 1.5 Minutes: 10 / 8 Calories Row 6 Handstand Push-Ups 6 Toes to Bar Max Box Step Ups Over 60/50cm – No Weight! Score: Total Box Step Ups Over Scaled Version: 10 / 8 Calories 12 Hand Release Push-Ups 10 Sit-Ups Max Box Step Ups Over 60/50cm – No Weight! T.C=13.5 min
2´ON/1´OFF/2´ON/1´OFF/3´ON -10 Cal Row/Echo bike (each) -10 Synchro toes to bar -Max Hang Snatch @40/30 Kg Hasta completar 75 reps
4x 2:00 Min Work / 1:00 REST 12 Deadlift 9 Hang Power Clean 6 Front Squat In remaining time of 2:00 Min max. Reps of: Chest to Bar Pullups Weights: 60/40kg Score: All Reps Barbell + Pullups Please review all Standards in our description Video.
4x 2:00 Min Work / 1:00 REST 12 Deadlift 9 Hang Power Clean 6 Front Squat In remaining time of 2:00 Min max. Reps of: Kipping Pullups Weights: 50/35kg Score: All Reps Barbell + Pullups Please review all Standards in our description Video.
A1 RM SNATCH A2 RM SNATCH + A1 RM CLEAN & JERK A2 RM CLEAN & JERK
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"Switch Gears" is: 6 rounds for maximum calories and reps 3 minutes on, 1 minute off Round 1 and 2: 10 synchro single DB burpee box step overs Max calories on a ski and bike erg in remaining time (Athletes must switch machines after round 1) Round 3 and 4: 16/20 calories on each machine Max synchro single DB burpee box step overs (Athletes must switch machines after round 3) Round 5: Max calorie ski - switch as desired. Partner must be holding two dumbbells in farmers hold for the ski to be working Round 6: Max burpee box get overs - switch as desired Men: 22.5kg dumbbell 20 inch box Women: 15kg dumbbells 20 inch box WORKOUT FLOW The workout consists of six three minute rounds, with a one minute rest between each round. Athletes will begin on the start/finish mat. At 3, 2, 1, GO, they will move to the competition floor. For rounds one and two, athletes will complete 10 synchro single dumbbell burpee box stepovers. Once completed, they will move to the ski and bike erg to accumulate max calories in the remaining time (both machines working). Athletes can choose who is on which machine, but they MUST each remain on that machine for the entire round. In round two, the athletes MUST switch the machine to work on the opposite machine to round one. Once the three minutes is up, athletes must stop working on the machines, and rest for one minute before round 2. For rounds three and four, athletes will complete: 16/20 calorie C2 bike and ski (both machines working), followed by max synchro single dumbbell burpee box stepovers in remaining time. Athletes must follow the same pattern of round one and two when selecting the machines, and again must swap machines after round three. For round five, athletes will work together to accumulate max calories on the ski erg. For the ski calories to count, the partner must be holding two dumbbells off the floor in a farmer's hold. Athletes can switch positions as desired, but the ski MUST NOT be started until the dumbbells are off the floor For round six, athletes will complete as many burpee box get overs as possible. Only one person can work at a time, and athletes can decide when to change the working partner at any point. Athletes can jump, step or use hands to get over the box, as long as both feet touch the top of the box. The total score for this workout will be the total number of calories combined with the total number of dumbbell burpee box step overs and burpee get overs. No calories or reps finished after the three minute window is completed will count. MOVEMENT STANDARDS DB Burpee Box Get Overs Athletes must begin with chest and thighs on the floor at the same time facing the box. One hand is allowed to remain on the dumbbell, but the chest must still touch the floor. Any step over the box is permitted, with both feet required to touch the box. Athletes must step down with the dumbbell in hand Hands may not make contact with the body or the box at any point. Once both athletes are on the opposite side of the box, holding the dumbbell, the rep is credited. There is no synchro required on top of the box. Both athletes will then return chest and thighs to the floor at the same time, again facing the box. If one athlete gets there first, they must wait for their partner before getting up and completing the get over. Calories on Ski and Bike Erg Each athlete will complete two rounds on the bike erg, and two rounds on the ski erg. Tick over calories will not be counted, and the machines will be reset each round For round five, the dumbbells must both be off the floor for the calories to be counted. A five calorie penalty will be deducted if the handles are moving before the dumbbells are off the floor. Burpee Box Get Overs In round six, there is no dumbbell required on the burpee get overs. Athletes must start each rep with chest and thighs to the floor facing the box It is then the athletes decision to jump, step or climb over the box Both feet must touch the box Must step down from the box Partners can switch at any point, after a rep is fully completed SCALING Teams may choose to scale: Dumbbell weight Height of box If a team scales any part of the workout, the whole score for this workout will be scaled. Any scaled scores will automatically be ranked below Rx scores.
"Down and Up" is: For weight: From 0-6 minutes Athlete A 1 rep max front squat From 6-12 minutes Athlete B 1 rep max deadlift Each partner must complete a different lift. Score is the combined weight of both lifts
In 6 min Athlete A 3RM Hang Power Clean Athlete B 3RM Front Squat - scoring will be separated Athlete A get one score and is compared to all other A-athletes Athlete B get one score and is compared to all other B-athletes
In 6 min Athlete A 3RM Hang Power Clean Athlete B 3RM Front Squat - scoring will be separated Athlete A get one score and is compared to all other A-athletes Athlete B get one score and is compared to all other B-athletes
0 - 10 minutes 10 min Time Cap 1 Clean + 1 Front Squat + 1 Shoulder to Overhead Score = The sum total of each athletes heaviest lift (KGs) Workout Flow & Rules Teams will have from 0 to 10 minutes for all athletes to establish a one rep max of the above barbell complex. Each team will have one 20kg male barbell, one 15kg female barbell, one pair of barbell collars and sufficient weight plates. Only one athlete can lift at a time, the team decides how they divide the 10 minutes. Male athletes must use the 20kg barbell and female athletes must use the 15kg barbell. Barbell collars must be on the barbell when athletes lift. Non lifting athletes can help load and unload barbells. Athletes can have as many lifts as they wish within the 10 minutes and can decrease the weight on the bar if they fail a lift. If an athlete begins their first rep of the complex before the 10 minute mark they may continue and register a score if this takes them past the 10 minute mark. Teams will have 5 minutes transition time at the end of this workout before the Endurance Workout begins at the 15 minute mark. Movement Standard Clean - Athletes must take the barbell from in contact with the floor to the front rack position with legs straight and hips open. Athletes can power or squat clean. If the athlete chooses to squat clean they must still perform the front squat following the clean. Front Squat - Athletes must perform a full depth squat with hip crease below knee level then stand tall with legs straight and hips open. Shoulder to Overhead (STOH) - Athletes must press or jerk the barbell from the front rack position to a fully extended overhead position with legs straight, hips open and arms straight. If the athlete uses a split jerk their feet must be brought back to parallel to complete the lift.
1'30 On / 30" Off x 4 rounds : Complete 250/200m Row Max Double Dumbbell Squat Clean (22.5/15kg) workout stop if you reach 50 reps (dB Squat clean 1 head to the floor is allowed )
Part A: 6 min to find a 1RM of: P1: 1 Clean + 2 Front Squat + 1 Hang Clean P2: 1 Snatch + 2 Overhead Squat + 1 Hang Snatch rest 2min, then Part B: For Time: 60 Single Unders (each, ygig) 30 Synchro Alt. DB Cluster (15/10) 60 Single Unders (each, ygig) TC: 6min
Qualifier 2- Strength & Bodyweight 0-4 Establish a 2RM STOH (from the rack) 4-20 (16 minute time cap) 1-2-3-4-5-6-7-8 Wall Walks 3-6-9-12-15-18-21-24 Pull Ups 15 Box Jump Overs @ 24/20” 60+ / Scaled: 1-2-3-4-5-6-7-8 Scaled Wall Walks 3-6-9-12-15-18-21-24 Hanging Knee Raises 15 Box Step Overs @ 24/20” Equipment list: Barbell & adequate plates Plyo Box Pull up bar Flow: 0:00–4:00: Athlete begins with the bar racked and attempts to establish a 2-rep max STOH. At 4:00, the athlete moves directly into the Bodyweight Conditioning Test. In Part B, athletes complete: Round 1: 1 Wall Walk, 3 Pull-Ups, 15 Box Jump Overs Round 2: 2 Wall Walks, 6 Pull-Ups, 15 Box Jump Overs …and so on up to Round 8 (8 Wall Walks, 24 Pull-Ups, 15 Box Jump Overs). Athletes must complete 15 Box Jump Overs after every round, for a total of 8 sets. Workout ends at completion of Round 8 or at 20:00, whichever comes first. Movement Standards: Shoulder-to-Overhead (STOH): - Bar must start from the rack. - Any variation is permitted (strict press, push press, push jerk, split jerk). - Each rep must start from the front rack position and end with: Arms fully locked out, Barbell over midline, Hips and knees fully extended - No re-racking between reps. The athlete must complete both reps consecutively. - Dropping the bar from overhead between reps invalidates the attempt. Wall Walks: - Athlete begins lying flat on the floor, chest, thighs, and feet touching, hands touching the designated tape line. - Rep ends when both hands touch the tape line closest to the wall and then return to the start position. - Feet must remain on the wall until both hands return to the starting tape line. - 1 Tape Line is 10 inches from the wall. The other is 60/55" from the wall (male/female). No reps for: - Starting with hands past the line - Feet leaving the wall too early - Incomplete return to the floor Scaled Wall Walks: - Every rep begins and ends with the athlete lying down, with their 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. - No part of the hand may be touching the line. - Both hands must remain in front of the tape until both feet are on the wall. - 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. - 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. - The rep is credited when the athlete returns to the starting position, with their hands in front of the line and their chest, thighs, and feet touching the ground. - Tape Line is 60/55" from the wall (male/female). Pull-Ups: - Athlete begins hanging with arms fully extended. - Any style permitted: strict, kipping, or butterfly. - Chin must clearly pass over the height of the bar. No reps for: - Chin not clearing the bar - Not reaching full extension at the bottom Hanging Knee Raises: Start Position: - Athlete begins hanging from a pull-up bar with arms fully extended and Feet clearly off the ground. - Feet must pass behind the pull up bar each rep. - Athlete must lift both knees together above hip crease level (hips at or above 90° flexion). - Kipping is permitted No Reps Include: - Knees not rising above the hip crease - No full extension at the start or end of the rep - One leg higher than the other (asymmetrical) Box Jump Overs: - Athletes must jump with both feet and land on top of the box (step-ups NOT permitted). - After landing on the box, athlete may step or jump down on the far side. - There is no requirement to stand up on top of the box. - Reps can be completed facing the box or laterally. No reps for: - Stepping onto the box - Missing the top of the box - Touching any object for support Box Step Overs: - Athletes must step both feet on top of the box - Athletes may step or jump down on the opposite side. - There is no requirement to stand up on top of the box. - Reps can be completed facing the box or laterally. Video: Set camera at an angle that captures: Full rack and side view of STOH Front view of wall for wall walks, with both tape lines visible Clear pull-up bar view, showing full extension and chin over bar Full box and both landing sides for jump overs Before the Workout: - State your name and date. - Show the empty barbell and loading process. - Show plate weights and rack. - Mark and show tape line(s) for wall walks. - Clearly show the height of the Plyo box After the Workout: - Show the final loaded barbell for Part A. Scroll through lift attempts or show max successful lift.
Qualifier 3- Power & Mixed Modal 3 Minutes (Score 1): Max Cal Echo bike 7 minutes (Score 2): 4 Rounds: 9 Hang power cleans @ 60/40kg 16 Wallballs @ 9/6kg Remaining Time: Max Double Unders 50+ 3 Minutes (Score 1): Max Cal Echo bike 7 minutes (Score 2): 4 Rounds: 9 Hang power cleans @ 50/35kg 16 Wallballs @ 9/6kg Remaining Time: Max Double Unders U16 / 60+: 3 Minutes (Score 1): Max Cal Echo bike 7 minutes (Score 2): 4 Rounds: 9 Hang power cleans @ 40/30kg 16 Wallballs @ 6/3kg Remaining Time: Max Double Unders Scaled: 3 Minutes (Score 1): Max Cal Echo bike 7 minutes (Score 2): 4 Rounds: 9 Hang power cleans @ 40/30kg 16 Wallballs @ 6/3kg Remaining Time: Max Single Unders Score 1 = Total Calories on Echo Bike (0:00–3:00) Score 2 = Total reps completed (including all cleans, wallballs) Equipment list: Rogue Echo Bike Barbell + adequate plates Wallball + Target Skipping Rope Flow: Score 1 (0:00–3:00) Athlete starts seated on the Echo Bike with hands off the handles and feet on the pedals. On “3, 2, 1, Go,” athlete bikes for max calories in 3 minutes. The score is the total calories displayed at the end of 3:00. Score 2 (3:00–10:00) At 3:00, the athlete immediately moves to the barbell and begins the 4-round buy-in: 9 Hang Power Cleans 16 Wall Balls After completing all 4 rounds, athlete uses remaining time to complete as many Double Unders as possible. The score is the total number of reps performed before 10:00. Movement Standards Echo Bike - Athlete must begin with both hands off the handles and feet stationary. - Athlete must stop moving on the echo bike at the 3:00 mark. - Final score is the calorie reading at 3:00 (including carry over). Hang Power Clean - Barbell starts from above the knees - Athlete must receive the bar above parallel (no squat cleans). - Hips, knees & elbows must fully extend with elbows in front of the bar to complete each rep. - ALL reps must begin from the hang position (none from the floor) Wall Balls - Full squat depth: hips below knees at bottom. - Ball must hit the target (10ft for men / 9ft for women). Rep is complete when: - Ball hits target No reps for missing target or shallow squats. Double Unders - Rope must pass under the feet twice for each jump. - Any style of rope allowed. Camera Setup Set at an angle that captures: Console of Echo Bike clearly during and after 3:00 Full view of athlete’s barbell movements Full squat depth and wall target for wall balls Foot and rope movement during double unders Before the Workout State your name and date. Show: Echo Bike at 0 calories Barbell weight plates Wall ball weight and target height Jump rope After the Workout Show: - Final calorie count on Echo Bike screen - Judge/coach can show the bike screen for the athlete after minute 3 (mid workout)
15 minutes | 5 rounds, every 3 minutes | 2:30 on 0:30 off Every round starts with Cal Row buy-in: Rx: MM: 30 / FM: 26 / FF: 22 Scaled: MM: 24 / FM: 21 / FF: 18 Straight into max reps: D-ball cleans ( Rx: 40/30kg, Scaled: 30/20kg) - 3 points Synchro deadlifts (one bar) ( Rx: 100/80/70kg, Scaled: 70/60/50kg) - 2 points Push-ups (Scaled - knee push-ups) - 1 point High box jump overs (30"/24" - Scaled can use hands on box) - 2 points Synchro burpee over bar - 3 points Points are given based on difficulty of movement stated above. Score is total points across the 5 rounds. Tiebreaker: total reps in last round.
For max weight Athlete A: 2RM Shoulder to Overhead Athlete B: 4RM FrontSquat
-Athlete A: AMRAP 3min of CnJ -Athlete B: AMRAP 3min of Snatches -Athlete C: 3min to find 1RM CnJ -Athlete D: 3min to find 1RM Snatch
WOD 6: “Wave To The Crowd” sponsored by ESN, Elite Sports Nutrition Location/ Ubicación: COMPETITION FLOOR 2 (SAND) *All Categories Workout Flow: *ENGLISH Athletes will begin on their platform standing over their barbell. In heats of 16, (group 1) 4 athletes will lift at the same time. Athletes will have a 20 second window to complete their snatch. Athletes will have as many attempts as needed within that time (if a barbell is off the floor before the end of the 20” mark, the athlete is allowed to complete the lift). There will then be a 10 second rest and transition over to the next (group 2) 4 athletes who will lift, the flow continues through groups 3 and 4. Athletes may change their weights after lifting in preparation for their next lift (athletes can prepare their barbell as soon as they enter the competition floor). Each athlete will have a total of 3x 20 second windows to find their maximum weight. Athletes may move up and down in weight as they wish. *CASTELLANO Los atletas comenzarán en su plataforma, de pie sobre la barra. En series de 16 atletas, el grupo 1 (4 atletas) levantará al mismo tiempo. Cada atleta dispondrá de una ventana de 20 segundos para completar su arrancada (snatch), pudiendo realizar todos los intentos que desee dentro de ese tiempo (si una barra se levanta del suelo antes de llegar a la marca de 20 segundos, el atleta puede completar el levantamiento). A continuación habrá una transición y descanso de 10 segundos, tras la cual levantará el grupo 2 (otros 4 atletas). El flujo continúa con los grupos 3 y 4. Los atletas podrán cambiar los discos después de cada intento, preparando así su siguiente levantamiento (los atletas pueden preparar su barra tan pronto como entren en el suelo de la competición). Cada atleta tendrá un total de 3 ventanas de 20 segundos para encontrar su peso máximo. Los atletas podrán subir o bajar de peso entre intentos según lo deseen. Score / Puntuación: Weight (kgs)/ Peso (kg) For Max Weight: 1RM Snatch / 1RM Arrancada (Snatch) Movement Standards: *ENGLISH Snatch Each rep starts with the bar on the ground. Power, squat, and split snatches are permitted. Hang snatches are NOT permitted. The snatch is counted when the athlete’s hips, knees, and arms are extended. The bar must be over the middle of the body, or slightly behind, when viewed from the side profile. If a split snatch is used, the feet must return in line with each other before the bar is lowered. Barbell needs to be dropped in front of the body, in other cases the last reps will not count. Potential Penalties If one full foot of the athlete steps outside of the platform, the rep will not count. *CASTELLANO Arrancada (Snatch) Cada repetición comienza con la barra en el suelo. Se permiten arrancadas de potencia, en sentadilla o en tijera. No se permiten arrancadas colgantes (hang snatch). La repetición es válida cuando las caderas, rodillas y brazos están completamente extendidos. La barra debe situarse sobre la mitad del cuerpo o ligeramente por detrás al observarse de perfil. Si se realiza una arrancada en tijera (split snatch), los pies deben volver a estar alineados entre sí antes de bajar la barra. La barra debe soltarse por delante del cuerpo; en caso contrario, las últimas repeticiones no serán válidas. Penalización potencial Si el pie (completo) del atleta sale de la plataforma, la repetición no contará.
Workout 1: “Campus Clean” Test: 15 Minutes to Establish a 1-Rep Max Power Clean Movement Standards: ● Start position: Barbell begins on the floor. ● Lift type: Must be a power clean — athlete must catch the bar above parallel (no squat cleans allowed). ● Top of lift: Athlete must stand fully upright, with: ○ Knees and hips locked out ○ Elbows clearly in front of the bar ○ Feet under the hips (no stepping forward/backward at lockout) No Reps: ● Catching in a full squat (below parallel) ● Failing to stand up fully before dropping the bar ● Pressing out from the shoulders (clean only, not clean & press)