WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
Master M35+ 2-2-2-3 Intervals 12 Pistols 10 HSPU 2 Rope Climbs Max Handstand Walk in The Remaining Time Repeat for 4 sets Rest 1 minute between Intervals TC: 12 minutes
Advanced M/F + Master F35+ / Master M40+ 2-2-2-3 Intervals 12 Pistols 10 HSPU 2 Rope Climbs Max WallWalks in The Remaining Time Repeat for 4 sets Rest 1 minute between Intervals TC: 12 minutes
Scaled M 2-2-2-3 Intervals 6/6 Skater Squat 10 Shoulder to Overhead @ 2x15kg 2 Rope Climbs Max WallWalks in The Remaining Time Repeat for 4 sets Rest 1 minute between sets TC: 12 minutes
Scaled F 2-2-2-3 Intervals 6/6 Skater Squat 10 Shoulder to Overhead @ 2x10kg 1 Rope Climbs Max WallWalks in The Remaining Time Repeat for 4 sets Rest 1 minute between sets TC: 12 minutes
Team 2-2-2-3 Intervals Accumulate Max overhead squats , starting every 2 minutes in M1/F - M1/M2 - M2/F - choice: 2 rope climb (each) 4 WallWalks (each) Max-rep Synchro overhead squats When 2 minutes is up, the first pair stops and returns while the second pair begins working. Female: 40kg Men: 60kg
FOR LOAD 1 Rep MAX Snatch From 00:00 to 02:00 1 Rep Max Snatch Any Style From 02:00 to 04:00 1 Rep Max Snatch Any Style From 04:00 to 06:00 1 Rep Max Snatch Any Style ~ 1 ATTEMPT IN EACH SET ~ For each attempt : 00:00 - 00:50 : Load 00:50 - 01:00 : Wait 01:00 - 01:30 : Lift Odd Nr Lane (1-3-5-7-9-11-13-15) 01:30 - 02:00 : Lift Even Nr Lane (2-4-6-8-10-12-14) Score = Heaviest Valid Weight
2-3-4 INTERVALS 00:00 - 02:00 60 Double Under 20 Wall Balls Remaining Time : Max distance Hand Stand Walk 02:00 - 03:00 - REST 03:00 - 06:00 60 Double Under 20 Wall Balls Remaining Time : Max distance Hand Stand Walk 06:00 - 07:00 - REST 07:00 - 11:00 60 Double Under 20 Wall Balls Remaining Time : Max distance Hand Stand Walk Score = Total number of reps at 11 minutes Ball - 12/9 Kg
Clean Ladder 10min EMOM - 45sek ON/15sek OFF 1 Clean RX - male: Barbell @90-100-110-115-120-125-130-135-140-145kg RX - female: Barbell @50-60-65-70-75-80-85-90-95-100kg scaled - male: Barbell @70-75-80-85-90-95-100-105-110-115kg scaled - female: Barbell @30-35-40-45-50-55-60-65-70-75kg Ablauf: -45sek Zeit um einen erfolgreichen Clean zu machen, wobei die Wiederholung mit dem Ton fertig absolviert sein muss -15sek Transitionzeit zur nächsten Barbell -Tiebreak: maximale Wiederholungsanzahl an Front Squats mit dem zuletzt erfolgreich gecleanten Gewicht -Clean anyhow - Muscle Clean, Power Clean, Split Clean, Squat Clean erlaubt. -Nur die Füße dürfen den Boden berühren, sofortiger No-rep sobald zB. ein Knie den Boden berührt. -mehrere Versuche pro Gewicht möglich. Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/