WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
Hang Power Clean Squat Clean ( touch & go) Front squat Shoulder to Overhead (anyhow) Rest 1min before gymnastics part
Elite (RX) 2-4-6-8.... Bar Muscle-Ups 4-8-12-16.... Alternating Pistols 5m Handstand Walk after EACH round Rest 2min before conditioning part OPEN (Scaled) 2-4-6-8.... Pull-Ups 4-8-12-16.... Alternating Pistols 3 Wall Walks after EACH round Rest 2min before conditioning part
21-15-9 Calories Row (Concept2) Burpee Over Rower Wall Ball (9/6kg) No time cap for this part
TimeCap: 14min 5 Rounds of 15/12cal row 15 dual Dumbell Devil Press @22.5/15kg
TimeCap: 14min 5 Rounds of 15/12cal row 15 dual Dumbell Devil Press @15/10kg
60 Burpee box jumps over @24/20“ 40 HSPU (Männer strict/Damen Kipping) 60 Wall balls @9/6kg 30 T2b 40 Burpee Box Jumps over 20 HSPU 40 Wall balls 30 T2b
TC: 10min 21 knee raises + 21 Thruster @35/25kg 15 leg raises + 15 Thruster 9 pull ups + 9 Thruster Rest: 2min 8min in to Find 1RM Bear Complex 1 Power Clean 1 Front Squat 1 Push press/jerk 1 Backsquat 1 Neckpress/jerk Total Time: 20min
TC: 10min 21 Pull Ups + 21 Thruster @42,5/30kg 15 C2B + 15 Thruster 9 Bar Muscle Up + 9 Thruster Rest: 2min 8min in to Find 1RM Bear Complex 1 Power Clean 1 Front Squat 1 Push press/jerk 1 Backsquat 1 Neckpress/jerk Total Time: 20min
100/80cal Echo bike (YGIG) 20 alt DB Snatches @22,5/15kg (each Athlete) 16 alt DB Snatches @25/17,5kg 50/30cal Echo bike 12 alt DB Snatches @32,5/20kg 8 alt DB Snatches @35/22,5kg
6 Min to find a max in 1 Clean 3 Front squats 1 S2OH *1 Min rest before test 3 start
4 RX travers complex 15 sync box jump overs 30 sync toes to bar 3 RX travers complex 15 sync box jump overs 20 sync C2B pull ups 2 RX travers complex 15 sync box jump overs 10 sync bar muscle ups 1 RX travers complex: 5 bar dip + 1 unbroken travers 5 bar dip + 1 unbroken travers 1 RX travers complex: parallel bar 5 bar dip + 1 unbroken travers 5 bar dip + 1 unbroken travers
4 RX travers complex 15 sync box jump overs 30 sync toes to bar 3 RX travers complex 15 sync box jump overs 20 sync C2B pull ups 2 RX travers complex 15 sync box jump overs 10 bar muscle ups 1 RX travers complex: 3 bar dip + 1 unbroken travers 3 bar dip + 1 unbroken travers 1 RX travers complex: parallel bar 3 bar dip + 1 unbroken travers 3 bar dip + 1 unbroken travers
4x ADV travers complex 15 sync box jump overs 30 Sync toes to bar 3x ADV travers complex 15 sync box jump over 20 C2B pull ups 2x ADV travers complex 15 sync box jump over 10 bar muscle ups ADV travers complex: parallel bar 1 unbroken travers 5 bar dip 1 unbroken travers 1 ADV travers complex: parallel bar 1 unbroken travers 5 bar dip 1 unbroken travers
4x ADV travers complex 15 sync box jump overs 30 Sync toes to bar 3x ADV travers complex 15 sync box jump over 20 C2B pull ups 2x ADV travers complex 15 sync box jump over 10 bar muscle ups ADV travers complex: parallel bar 1 unbroken travers 3 bar dip 1 unbroken travers 1 ADV travers complex: parallel bar 1 unbroken travers 3 bar dip 1 unbroken travers
6 bar travers (3-3) 20 sync box step over 20 toes to bar 4 bar travers (2-2) 20 sync box step over 20 pull ups 2 bar travers (1-1) 20 sync box step over 20 sync knee raises OPEN travers: parallel bar 1,25m must unbroken
10 worm shoulder to overhead 15 burpee over the worm 10 worm shoulder to overhead 15 burpee over the worm 10 worm shoulder to overhead
32 m Farmercarry 6 round 10 squat 10 T2B 32 m Farmercarry
1 ROUND 40 sec. ON 20 sec. OFF 1. MAX. CAL. ROW 2. MAX. CAL. ECHO 3. MAX. CAL. SKI 4. MAX CAL. ECHO 5. MAX CAL. ROW
10 ROUNDS (I GO YOU GO) 5 BURPEE TO TARGET 5 HANG POWER CLEAN 40\25 5 SHOLDER TO OVERHEAD 40\25 DIRECTLY INTO 50 THRUSTERS 40\25
60 Partner Deadlift 70 alt. sync. DB Snatch 80 sync. Wallballs over Rig Hero FF: 120kg/ 12.5kg/ 6kg Hero MM: 170kg/ 20kg/ 9kg
60 Partner Deadlift 70 alt. sync. DB Snatch 80 sync. Wallballs over Rig Sidekick FF: 100kg/ 10kg/ 4kg Sidekick MM: 150kg/ 15kg/ 6kg
On a 15min clock: Part A) 3x 3min 0:00 - 3:00 Athlete A: Max Toes to Bar Athlete B: Max Chest to Bar 3:00 - 6:00 Athlete A: Max Front Squats Athlete B: Max Thrusters 6:00 - 9:00 Athlete A & B: Max Burpees over Bar 1 min Break Part B) 1RM Clean 10:00 - 15:00 Athlete A & B: establish 1RM Clean For the whole workout: only 1 athlete working at the time only 1 Barbell for both athletes
On a 15min clock: Part A) 3x 3min 0:00 - 3:00 Athlete A: Max Toes to Rings Athlete B: Max Ring Pull-Up 3:00 - 6:00 Athlete A: Max Front Squats Athlete B: Max Thrusters 6:00 - 9:00 Athlete A & B: Max Burpees over Bar 1 min Break Part B) 1RM Clean 10:00 - 15:00 Athlete A & B: establish 1RM Clean For the whole workout: only 1 athlete working at the time only 1 Barbell for both athletes