WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
ForTime 9' time cap. 10 wall walk 16 1xDB alternate devil press 32 pull ups 32 1xDB alternate snatch (tie break) 24 hspu kipping with abmat -run to finish line- DB 10 KG
RM of complex from floor 2 front squat + 1 thruster
Die drei Tests finden als Medley innerhalb von 35 Minuten statt. Bewegungsstandards: https://dbvff.de/wp-content/uploads/2025/12/DM-Quali_LM-2026-Bewegungsstandards.pdf Scorecards: https://dbvff.de/wp-content/uploads/2025/12/Scorecard-Masters-Seniors-Teams.pdf Rulebook DM: https://dbvff.de/wp-content/uploads/2025/12/Rulebook-Deutsche-Meisterschaft-2026-Seniors-Masters-Juniors.pdf Rulebook 2er: https://dbvff.de/wp-content/uploads/2025/12/Rulebook-des-2er-Team-Verbandswettkampfs-2026.pdf FAQ zur LM (inkl. Link zum Fragen stellen): Zum FAQ
Die drei Tests können in beliebiger Reihenfolge unabhängig vonaneinder gemacht werden. Bewegungsstandards: https://dbvff.de/wp-content/uploads/2025/12/DM-Quali_LM-2026-Bewegungsstandards.pdf Scorecards: https://dbvff.de/wp-content/uploads/2025/12/Scorecard-Juniors.pdf Rulebook: https://dbvff.de/wp-content/uploads/2025/12/Rulebook-Deutsche-Meisterschaft-2026-Seniors-Masters-Juniors.pdf FAQ zur LM (inkl. Link zum Fragen stellen): Zum FAQ
2026 SEEDING WORKOUTS // WOD B WOD B1 - Timecap 6 Minutes 21 Wall Balls 9kg/7kg 21 Kettlebell Swings 20/12kg 18 Wall Balls 18 Kettlebell Swings 15 Wall Balls 15 Kettlebell Swings WOD B2 - Timecap 5 Minutes 15 Box Jumps 24’’/20 Inch 15 Pull ups 12 Box Jumps 12 Pull ups 9 Box Jumps (Time Breaker) 9 Chest to Bar Pullups WOD B3 - Timecap 4 Minutes 12 Burpee Box Jump overs 30’’/24’’Inch 12 Chest to Bar Pullups 9 Burpee Box Jump overs (Time Breaker) 9 Bar Muscle Ups 6 Burpee Box Jump overs 6 Bar Muscle Ups KEY NOTES // - Workouts in B test gymnastic ability under fatigue and your overall gymnastic skills on the rig - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they do not have to be done together - You can attempt each element multiple times and improve your score between now and the April deadline for all seeding scores to be in. - Please note the timebreaker in parts B2 and B3. You are required to record your time after this movement in these two parts so we can rank athletes who then are unable to continue with the workout as they cannot complete any reps on the following higher skill movement, ie chest to bar pullups in B2 and Bar Muscle Ups in B3 - If you fail to reach the tie break on B2 or B3, for example you achieve 16 reps on B2 within the five minutes, you must add 5 minutes within the ‘tiebreak box' when entering your score. This makes it clear that within the full 5 minute window, you achieved 16 reps - This section in particular is designed to split the field of athletes so you are only expected to get as far through each test as your skill and ability allows you to. - Some athletes will be able to complete B1 but only part of B2 and none of B3 - whereas some athletes will be able to complete all three tests within the respective timeframes. SECTION B // SCORE WEIGHTING // - WODs in section B count towards 25% of the overall seeding scores. - Within section B the wods are weighted as follows: B1 = 33.3%, B2 = 33.3% and B3 = 33.3% MOVEMENT STANDARDS // AMERICAN KETTLEBELL SWING With both hands on the KB, the KB must be swung between the legs, and brought to the OH position with straight arms. The rep will be counted when the KB is locked out overhead, with the legs, hips and arms fully extended, directly over the feet. The KB must remain under control at all times. Dropping or throwing the KB will result in a no rep. PULL UPS This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar. During competition you may push yourself harder than you would in training, and the rig may be a different surface to what you are used to, as such hand tears can be common. Hand protection is allowed – however you may not tape or adjust the rig in any other way. CHEST TO BAR PULL UP This is a standard C2B pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. 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. BMU Must 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. WALL BALL In the wall ball, the medicine ball must be taken from a fully extended position, to the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The centre of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the target it is no rep. Athletes may not pick the ball up from the ground whilst in a squat position. The weight for male athletes is 9kg. Female athletes may use a 6kg or 7kg wallball. BOX JUMPS The athlete must be orientated facing the box. For B2 you may Step Up and Step Down. However for B3 you must jump up, but you may still step down. BOTH feet must make contact with the top of the box. The rep will count when the athlete is standing tall with the ankles, knees & hips fully extended, and shoulders retracted at the top. BURPEE BOX JUMP OVERS Athletes must be facing 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
1 RM Snatch 4 Attempts -> Lift 1min, Rest 30 sec.
21 cal Row (share anyhow) 8 Synchro Bar Muscle Ups 15 double DB Hang Cleans (share anyhow) 8 Synchro Bar Muscle Ups 9 double DB Devil Clean and Jerks (share anyhow)
Athlete A 30 Chest-to-bar Pull-ups 8 Thrusters 70/50kg Athlete B 30 Chest-to-bar Pull-ups 2 Overhead Squats 6m Overhead Walking Lunges 70/50kg
3RM Shoulder To Overhead Time Cap: 5 Minutes ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards
3 Sets x Every 2 Min you have to find your heaviest Complex of: 1 Hang Clean 1 Front Squat 1 Jerk
In A 14min Window, Complete : 25 Cal. Row 30 Box Jump Overs 20 C2B 15 Thruster 60/40 25 Box Jump Overs 15 C2B 10 Thruster 60/40 20 Box Jump Overs 10 C2B 5 Thruster 60/40 In The Remaining Time Row As Many Calories As Possible.
For Total Time: 3 Rounds of: 10 Snatches 12 Bar-facing Burpees Then, rest 3 minutes before continuing with: 3 Rounds of: 10 Bar Muscle-ups 12 Bar-facing Burpees Score: Time Completed
2 minute windows 10 Cal row 8 Burpees Max Number of Box Overs ( 20 inch. box over any way ) x 2 rounds (each athlete must complete 1 round each) 10 Cal row 8 Burpees Max Number of deadlifts (50kg) x 2 rounds (each athlete must complete 1 round each)
20 Knee Raises https://www.youtube.com/watch?v=G6ycYQ1bNG0 20 STOH ( 2 x 10kg dumbells) 20 Snatch ( 1x 10kg dumbell) https://www.crossfit.com/essentials/the-dumbbell-power-snatch 20 KBS ( russsian standard 16kg) https://www.youtube.com/watch?v=OPcG_thX6Dc 100 skips *reps can be split between partner (one work/one rest)
LIFTMAS 25.1 IN 12 MINUTES FIND YOUR 1RM OF: 1. Front Squat (6 Min.) 2. Jerk (6 Min.)
500m Run 500m Ski Erg 500m Run 25m Sled Push 152kg 500m Run 25m Sled Pull 103kg 500m Run 40m Burpee Broad Jumps 500m Run 500m Rowing 500m Run 100m Farmers Carry 2x24kg 500m Run 50m Sandbag Lunges 20kg 500m Run 50 Wall Balls 6kg Score: Time or Reps